Name: Playbook - Hannah Bower - Minimal Equipment FullBody 10.5.22
Uploaded: 2024-03-06T20:30:23.471Z
Duration: 44 min
Description: Minimal Equipment FullBody 10.5.22

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

Kiki

Pushing myself to be in shape for my surgery!

Molly

Love that I was able to do it at home! Such a good workout, thank you!

Jocelyn

Mary-Cathryn

Love this combo so much!!!! Great "quick" sweat to start the year 💪 🔥

Cynthia Contreras

Caitlin

Rachel

Madison

Kirrie

The core finisher got me good 😂
This was another awesome workout! 😁😁😁

Sumaiya

I love full body’s. They are super helpful when I have missed other days of a split!

Brittany

On work travel and it was great being able to get a workout in at the hotel!

Ashley

Sara

Breanne

Autumn

Did this work out on on Monday this week and did t finish the core part but finished this morning! Thanks for all the great workouts!  ❤️

Kayla

This workout will be done with equipment generally seen in a gym: barbell, box, dumbbell, bar 

BUT as always modifications are shown in the description if you are working out at home.

You’ll need a bench, chair, or box, and a plate/weights for this superset.

Equipment substitution: dumbbells or kettlebells 

Modifications: reverse lunge 

Recommended reps: 8-10 per side 


Form:
- Start with the weight(s) overhead 
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Equipment substations: chair, bench, box, sofa 

Modifications: standing or laying down dumbbell skull crushers 

Recommended reps: 8-10 

Form:
-place your hands on a box/surface 
-engage your core 
-lower your head below your hands using your triceps 
-lift your head using your triceps

Skull Crusher

Overhead Bulgarian Split Squat ss Skull Crushers

You will need a barbell or set of dumbbells for this superset

Modifications: place barbell on your back, DB reverse lunge, take elevation out.

Substitutions: static lunge, step ups

Recommended reps: 6-8 or 8-10 of weights are lighter 

Reps are per side

Form:
-barbell is secure against your upper chest/clavicle area. 
-Elbows up toward the ceiling.
-chest tall and core engaged

Elevated Barbell Front Reverse Lunges

Modifications: place one or both knees down 

Substitutions: bent over single arm row on a bench 

Recommended reps: 8-10 per side 

Form:
-Imagine a Glass of water balancing on your back to stabilize your torso 
-Engage your core
-squeeze your elbow up and back pulling the weight towards your hip!

Renegade Row

Front barbell reverse lunges SS Renegade Rows

This first superset will burn. 

The seated lateral raises have controlled pauses in them, and the shoulder presses are programmed in a 1-1-2 style.

This is why the reps are lowered because you will definitely feel the burn right away.

On these lateral raises, you will pause the lift at about 45 degrees for 1-2 seconds.

From there, finish the raise until your wrists are parallel with your shoulders. Hold for 1-2 more seconds. 

Then lower completely. This is 1 rep.

Because these reps are slow and have pauses in them, they will be challenging!

Seated Lateral Raise

A single repetition on these shoulder presses = right arm,  left arm, and then both arms together.

Because 1 rep is right arm, left arm, both arms, you may need to pick a weight slightly less than your standard shoulder press.

Seated 1-1-2 Shoulder Press

Seated Lateral Raise Superset 1-1-2 Shoulder Press

Reps are per side 

The simplest of core movements become incredibly hard when you’re mindful of how you move.

Deadbugs

Keeping shoulder blades off the ground, exhale and deeply engage core inward or “wrap in” while pulsing hands between your legs. Try to relax hips in the butterfly stretch.

Butterfly Crunches

Reps are per side 

You can do the full 30 seconds per side or you can switch at the 15 second mark, up to you!

Alternating Crunches

- Lay on the floor facedown
- Raise both arms and leg squeezing your glutes 
- Lift right leg and left arm
- Repeat on opposite side

Superman’s

Core Finisher

Minimal Equipment FullBody 10.5.22

Catherine

got feedback from my boyfriend to start circuit training and holy shoot i have not sweat like this since highschool!

Rachel Macias

My postpartum body could only take me through half of this but it was brutal!

Minimal Equipment Fullbody 12.7.22

Carina

These are the best quick workouts that pack a punch. I’m very grateful to have these during such a busy time of the year 🙌🏻🎅🏼

Michelle

Did 1 round since I did this after cardio and was already spent. Those ninja kick modifications are brutal. 🤣

Emily Storm

Bodyweight Fullbody 11.30.22

Jillian

Amanda

Morgan

Minimal Equipment Fullbody 11.28.22

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

Brook

Caroline

Katie

Gym Full Body 10.26.22

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

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

It's always a challenge!!!🦾😅👍🏻

I like it! 🤩 the upper body series are the most strenuous! 
I reduced the reps in the last two rounds! 😅for the abdomen instead I increased to 4 sets!

Dumbbell Full Body Challenge 9.26.22

Needed a quick physical/mental pick me up and this was it 🫶🏼

Erin

Saved this one as a favorite for sure!! This one snuck up on me quick 😅

I genuinely feel soooo happy after doing your workouts!! It doesn't need to be 17000 steps to feel good and feel strong 💪 I appreciate you immensely ❤️

Heba

Felt good to get some movement in♥️. It was a longgggg day!

Cleo

Barbell Full Body 9.26.22

Eugenia

Mariah

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

Loved it for getting back on track after a recovery 🎉

Bodyweight HIIT 9.20.22

So good! Always love this one when I need to get a quick workout in!

So good!! I love the full body workouts. 

Just wondering, I was looking for a coach who could help me with preconciving/prenatal care. Is there anyone or any resources you would recommend?

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!

Bodyweight Pyramid 9.14.22

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

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

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

Nikki Ouk

Gym Full Body Challenge 8.29.22

DB Full Body: + cardio 8.29.22

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

Audrey

Great way to get back into it after a few days off on vacation!💪🏻🔥

Shelli

Bodyweight Full Body 8.20.22

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 😊

Gym Full Body 8.17.22

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 S.

Felicia

Gym Full Body 8.10.22

My endurance needed this challenging and rewarding workout🔥🔥😅

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

Alexandra

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

Jessica

Gym Full Body 8.6.22

Becky

Blake

Tougher than it seems 😛🏋🏼‍♀️

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

Gym Full Body 7.9.22

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

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!🔥

Courtney

Kettlebell Full Body 5.28.22

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

Hana

Great all over... You scared me in the descriptions, but this was perfect!

Leigh-Ann

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

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

Jenna

Gym Full Body 4.29.22

Kayla Lennon

That kicked my ass! 🥵🥵 just what I needed today !

Stephanie

Dumbbell Full Body 4.27.22

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.

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

Brittney

Dumbbell Full Body 4.11.22

Such a good challenging workout! 🍑💪

Felt the burn! Feel great! Happy Mother’s Day!

Gym Full Body 4.5.22

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 🥵

Yikes that was so much harder than it looked. Really good flow, after round 2 body started being tired. Defo doing this one again

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! 🙌🏻💪🏼

Bodyweight Full Body 3.29.22

Weights felt heavy today, hate that. But I know there are a lot of external factors and proud for pushing thru. Quick 25 minutes and feel like I'm in a better head space.

So good! Have to skip the burpees too much action for my knee now but I’ll get there!

Saving this one! It’s a gem! Quick! Full body workout. Great sweat session!

Dumbbell High Impact Full Body 3.11.22

Such a good workout! Nothing makes you sprint harder than your 3 year old cheering you on🙌🏼😂

Sarah Heard

First workout back after vacation and it was rough but great!

Heart rate elevated and legs are dead🥵 definitely want to repeat this one again! Make me feel so good!💪🏻

Barbell Full Body 3.7.22

Quick and efficient! It’s all I need before heading to work. 👌🏽

Elaine

I’m dead - awesome workout. Will be feeling that one tomorrow!!

Emily Hardy

My legs were shaking by the 2 round of Bulgarian split squats. Also, what’s the best alternative for the skull crushers. I tried using a bench and could not pull myself back up.

Minimal Equipment FullBody 10.5.22

Community

More workouts from Hannah Bower