Name: Playbook - Hannah Bower - Gym Full Body 8.17.22
Uploaded: 2025-07-11T03:36:29.796Z
Duration: 60 min
Description: Gym Full Body 8.17.22

another full body day in the books! slowly getting back to the weights! 🫶🏼

Brianna

I loved this workout!! All the compound movements left me feeling strong and capable 🫶🏼🫶🏼

Heba

Emily Storm

I couldn't finish this one.. yet. I did assisted pullups and girl pushups ... so. Close.

Kara

Love this one!! 🔥 saving this one to favorites 😊

Nikki Ouk

Loved the warm up. Would love to maybe see some more warm up options. I've just been repeating stronger 2.0 warm
Ups. I loved the more dynamic moves. Thank you!!!

Caitlin

Katherine

Gretchen

Alexandra

Loved going back to the basics on this one. Decided to stick with lower weights to focus on form but exchanged the weights for reps

Dani Pasano

I loves this full body circuit! I felt challenged throughout it and it was a lot of exercises that I haven't done in awhile. Definitely give this one a shot!

Brittney

Sooo good! Looks deceivingly easy but I should have known better 😅

Anna

Yes! I love these workouts!!! More of these pretty please 🥰💪🏽👍🏽

Tamara

A gym based full body working the fundamental lifts. Barbell, dumbbell, cable & box are needed. Of course, you can modify all this to just dumbbells and cables! This is a bit higher volume than what’s been posted for a bit! A good change up.

I’m often asked about warmups. Depending on my time available and the workout I’m doing, I often use my first exercise as my warmup with a light weight, sometimes I’ll add a 5 min brisk wall before hand with dynamic stretches! 

If you are more sore, lifting heavier or have tight hips & back I would add in dynamic stretching. This is what I did today after 1/2 mile walk!

Standing 90/90 Swivel

Tuck hips into a posterior pelvic tilt to intensify the stretch as you lower down. Reach your opposite hand across your body and toward the corner of the wall. You should also feel a deep stretch in your lats, side and lower back.

Lunge + reach

I add in a leg extension to hit the Hammies & lats. As I’m lifting my hips, I’m pulling on the bar and pushing my hips back simultaneously.

Squat + Hip Hike

This is a pretty advanced movement. If you have a hard time standing, can do this kneeling or kneeling with one leg extended.

As you curl inward your are rotating your hip & knee inward and “curling in” and then you lift upper body and hip toward the ceiling.

Preacher Airplanes

Warm-Up

Because this is a higher rep range, choose an appropriate weight. I’m using 135lbs. If you can do 5-7 more reps, it’s not heavy enough unless your form is sacrificed before that. 

12-15 reps

Deadlift

Key points: Rest elbows and shoulders are all in a moment as you pass the bar overhead. Make sure as you press you don’t have any arch in your spine or Ribflare. 

8-10 reps

Military Press

Think driving elbows down to the ground. Retract shoulders *AS* you pull. Slightly lift your chest as up as the bar approaches your upper chest 

Modify: assisted pull-ups, eccentric lower down or iso holds. Or kitchen counter/strong table pull up row

Pull Ups

Super Set: shoulders, triceps & back

Compound Set SS DB front squat 

If you want to make this more challenging, you can do barbell front squat or add a pause to either one!

10-12 reps. 

Depending on your hips anatomy, your feet will be anywhere front shoulder width apart or father apart and toes turned out. 

Think about ribcage stacked over pelvis. Knees aligned over ankles. As you stand you can allow your knees to push outward a bit. You want to move in one solid flow. Chest + hips raise at the same time!

Back Squat

10-12 reps. Holding the weight at your chest. Same movement as a squat. You will have a slight lean forward if need be.

DB front squat

Compound Set: Glutes & Quads

Renegade Box Rows SS pushups Working core within both these movements

If you don’t have a box, you can do this on the ground. Neutral spine. Shoulders over wrist. core engaged!

Since it’s only 5 reps, please challenge yourself with a heavier weight!

Renegade Box Rows

Elbows turn out 45 degrees. Core engaged. Neutral spine. Modify and do it on the box or elevation or on knees.

Pushups

Superset: core, back, chest & shoulders

You can use bands if you don’t have a cable machine. Hold band under feet for the biceps curl or lock it under the bottom part of the door. For triceps, lock it into the top half a door or tie it on a handle or overhead on stairs in your house.

Perform one complete bicep curl, then perform one to 90 degrees. That is one rep! 8 reps total.

Make sure to extend all the way down and up.

1 1/2 bicep curls

Pull the cable across your body. Squeeze your arm straight at the end of the pull. The cable or band should be slightly above your head.

Cross Body Lateral Extensions

Super Set: biceps and triceps

Gym Full Body 8.17.22

Did 2 rounds before a back day and myself and 2 of my friends are currently dead

Skye

First workout back after 2 babies in 3years, a hip surgery and busy work schedule/life balance. It's time for myself again. This was a great intro back in and I knew where I could modify even more so than what's recommended. Sweating!!!

Ashley

Minimal Equipment Fullbody 12.7.22

Dynette

This one went way better. I’ve been doing more walking during the week so your workouts are always hitting the right spots!! 😅 💪🏻

Jillian

Wow wow wow...idk what else to say other than I'm cooked and I am not mad about it🤭🤭

Bodyweight Fullbody 11.30.22

Molly

Kiki

Makinna

Minimal Equipment Fullbody 11.28.22

the isolated hold felt easy on the first set then I realized by the end that I extended my arms to become over my core. All I did for the next set is to keep my wrists over my shoulders AND THAT KILLED ME!  I felt it in my lats and core and everything else, this was a fun one, thank you Hannah for always making it fun and challenging. After I do your workouts I genuinely feel strong and ready to concure my day in addition to a big smile on my face ☺️

This one is hard and good, had to modify but I will work up to the full exercise!!
Love the last one!!!

Brook

Caroline

Gym Full Body 10.26.22

Didn’t want to work out today but I’m so glad I did! Thanks for this!!! 🙌🏻

Kirsten

Wow! I struggled! I had to use moderate weights! 😅💪🏻

Minimal Equipment FullBody 10.5.22

Drenched! 
Needed something low impact but wanted to sweat and this got the job done!

Morgan

Needed a „break“ inbetween the actual ignite challenge 🤣 Really loving bodyweight workouts!! Please make a challenge 😁😁

Carina

Ouch. Those curtsy lunges about took me out and I only did 3 sets. First workout back after a hiatus, holidays and being sick. Great first workout back sweat sesh. 🥵

Bodyweight FullBody 9.28.22

Mile run and mile walk with this. Felt strong 💪🏽

Stephanie

The second circuit is always really hard!! 😅

What a killer full body workout! Had to rest a lot during this one! 👏

Dumbbell Full Body Challenge 9.26.22

Emily

bits and pieces of this full body after a 3 mile run!💪🏼

Whole body is shaking, this kicked my 🍑 in the best way!

Marissa

Mariah

Barbell Full Body 9.26.22

Eugenia

This one was fun! I played with the modifications and it had me running out of breath! These shorter effective workouts are so prime for me in the early morning! Thank you ❤️

Bodyweight HIIT 9.21.22

35 weeks today and after some modifications this felt amazing!

Erin

Bodyweight HIIT 9.20.22

Slow and steady 
makes the muscles quake-y

Don’t be deceived by this one… it gets ya!

Mariana Olivera

Barbell + Dumbbell Full Body 9.19.22

Whew!!! 🥵
Did this workout as a finisher to my workout. I just cut everything in half. What a burn!🔥

Maggie

Fun and simple for when motivation is low!

Rachel

Bodyweight Pyramid 9.14.22

Made it farther through that ab burnout than ever before ... it is a burnout for sure 
🫠

Cynthia Contreras

Starting again after an indulgent summer break. Good to be back!

Intan

After being sick for over a week, this was the perfect workout to get back into it. Slow and steady with light weight.

Dumbbell Full Body 9.12.22

Shelly D

Wow that was a great workout! I feel everything!! 😆😆

Gym Full Body Challenge 8.29.22

Been really enjoying these older higher intensity routines to get summer ready 😎

Sara

DB Full Body: + cardio 8.29.22

18 weeks into my pregnancy and finally getting some energy back. Your son’s guest appearance made this workout so amazing 😂 🥹 I ran 3 miles before this and then did the upper and lower circuits - core is tricky right now but going to use some of your pregnancy core workouts instead 💪🏻 ❤️

Perfect vacation workout and my three year old followed along lol 🥰❤️

Audrey

Bodyweight Full Body 8.20.22

Rachel Macias

I absolutely loved this one! And I think I have finally gotten my form down for RDLs - my lower back didn't ache this time and I was actually feeling it in my glutes

Rachel T

Felicia

Gym Full Body 8.10.22

My endurance needed this challenging and rewarding workout🔥🔥😅

Autumn

THIS was soooo much fun!! I loved the different exercises that I’ve never done before.

Sweating over here for sure! Those half up things!!! Yikes!😳

Jessica

Gym Full Body 8.6.22

Did 4 sets instead of 7 due to time constraint but either way enjoyed it thoroughly ❤️❤️

Becky

Blake

Dumbbell Full Body 7.26.22

Idk about anyone else but I LOVE ladder workouts 💪 💪💪🔥🔥🔥

Lacey

Body Weight Full Body 7.22.22

Loved it! Will definitely repeat it over and over and over again ♡♡

Sarah

Madison

Gym Full Body 7.9.22

Kirrie

Did this one as a strength workout and loved it!

Holy burn! My legs and shoulder are toast! Love it!!!

Nicole

Barbell Fullbody  6.25.22

This was fantastic, had only 30mins and got 3 rounds! Love the way you structure exercises Hannah💚🤍🖤

Holy moly needed 50mins!!! And little bit more rest 😅👌🏻💪🏼

Treating myself to some of my favorite lower weight, higher intensity workouts before the new year to get ready for the Ignite challenge 💪🏻💥

Dumbbell Full Body 6.20.22

Holy shit 🤪 did this with my bf and we both struggled. Such a great burn and feel super confident to get better at it.

Jackie

After vacation and then coming down with the stomach bug… this is EXACTLY what I needed to ease back into things. Got a good sweat in!🔥

Shelli

Courtney

Kettlebell Full Body 5.28.22

Awesome workout!! Dripping that sweet gold sweat 😄😄

Really love this one. Heart rate going up and down, sweating buckets 💪

Hana

Dumbbell, Barbell Full Body 5.23.22

My favorite workout! Somehow with your workouts.. I know I couldn't do any more at the end, but I feel legitimately stronger

DRENCHED🥵🔥 felt SO GOOD!!! Adding this to my favorites!

Crystal

Gym Full Body 5.2.22

Wow, that was killer. In a good way! Haha

Julia

Great workout! Felt like I hit a little bit of everything.

Jenna

Gym Full Body 4.29.22

5 rounds of absolute madness!! OBSESSED 😍

Due to time, I only got in 3 rounds and it was still a good workout!

Kayla Lennon

Dumbbell Full Body 4.27.22

Great workout! I decided to max out on my back squat, since I haven’t done it in a while. 224 lbs!! 💪 I still got it 🙌

Great workout!! I had fun with the one especially the pull ups 😆

Whew what a burner! I was dripping of sweat 😅

Gym Full Body 4.19.22

Those abs tho 🔥🔥🔥
This one is saved in my faves. Keep coming back to it and for good reason. Great combo of movements with strength and mobility.

They felt amazing!  It was a Burner I always want to stop at 3 sets but pushed through and even got a 5 minute run in.

Kayla

This circuit was tough! I really felt like I pushed myself through this one. Definitely give this one a shot!

Dumbbell Full Body 4.11.22

Lindsey

Not feeling 100% so this was perfect steady movement

Gym Full Body 4.5.22

Terri

Had to only do 2 rounds because of pelvic floor spasms. I’m trying to get back to my pf pt but the waitlist is packed. Wondering if your core program can potentially help? I bought the program about 3 years ago and it was very helpful but I think there might have been major changes to it and idk if I still have access?

Brenna

Perfect workout after a long week with a sick kid all by myself and while working overtime 🥵

Single Dumbbell Full Body 3.20.22

Wasn’t the prettiest workout I’ve ever had… however I do feel STRONGER! Definitely will repeat this tomorrow 💪🏻

Ahhhh just what I needed after killing my legs yesterday...a good HIIT! This is one I’ve done a bunch of times and still love it! 🙌🏻💪🏼

Gym Full Body 8.17.22

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