Name: Playbook - Hannah Bower - Minimal Equipment Fullbody 11.28.22
Uploaded: 2024-03-06T20:30:23.458Z
Duration: 50 min
Description: Minimal Equipment Fullbody 11.28.22

Jillian

Amanda

Morgan

Just what I needed today ♥️ felt fantastic

Heba

Carina

Whitney Wampner

Catherine

I took it easy today and went kinda light on the weights. My body is getting wrecked by my cycle this month. Everything is just uncomfortable.

Becca

Mary-Cathryn

Kiki

Saryn Johnson

Rachel

One of my favorites! Slow controlled core with strength. Love it 💪🏼 😅

Kayla

Madison

Wow!! I really enjoyed myself with this one and I LOVED the core finisher exercises. This one is definitely being saved as a favorite 😍

Caitlin

Anna

Meaghan

Awesome workout!! A must try for everyone!!🔥🔥

Tamara

I’d love to see more minimal equipment workouts! This was extremely effective! Favoriting this one!

Last lift before my half! Used lower weights and bands to be mindful. Love the versatility of this one, can make it as easy or challenging as you want! Feeling good & ready!!

Katie

Kristin

This is the first workout for the FINAL week of November’s thankful challenge.

Be sure to join my Facebook group to get information on December’s Challenge.

You will need a pair of dumbbells and 1 medium to heavy kettlebell or dumbbell for this workout.

You will need 1 medium to heavy weight and 2 medium to heavy weights for this superset.

Reps are per side
Recommended reps: 6-8
Recommended sets: 3-4

Modifications: hold on to a stable surface, remove the weight, or place your back foot down for B-stance squat 

Substitutions: B-stance, two foot Romanian 

Form:
-start with a weight in one hand, feet firmly planted flat on the ground 
-chest tall, shoulders retracted, core engaged head and neck neutral 
-shift weight onto the leg that is opposite of the arm the weight is in
-you can place your back foot gently on the ground or off the ground for more difficulty
-hinge your torso at the hips by keeping your torso straight and core engaged 
-think about scooting your glutes backward to touch the back wall 
-keep your Bodyweight into the flats of your feet and not your toes 
-keep a slight bend in your knees
-do not let your knee fall inward 
-at the bottom of the rep engage your core, press through your glutes and hinge back up to standing

Single Leg Romanian Deadlift

1 rep= 1 right arm, 1 left arm, both arm 
Recommended reps: 5-8

Modifications: alternating single arm shoulder press (take out the two arm press)

Want to make this harder? Hold your non-press arm overhead while you lower and press your other arm. Video demonstrates holding it at shoulder level.

Form:
-in a kneeling position, engage your core and plant your knees and shins firmly on the ground 
-if this hurts your knees you can do these seated on the ground 
-press the weights to shoulder level 
-retract and engage your scapula, using your shoulder muscles press one of the weights overhead 
-do not lock out your elbow, keep a slight bend 
-lower the weight back to your shoulder 
-perform the press on your other arm.
-lower
-then press both arms at the same time
-keep your core engaged and torso still for any and all overhead movements

Kneeling 1-1-2 Shoulder Press

Single Leg Romanian Deadlift ss 1-1-2 Shoulder Press

You will need a pair of dumbbells for this superset.

Recommended reps: 8-10
Recommended sets: 3-4
Recommended tempo: 3 seconds on the eccentric squat, standard tempo on the extension 

Modifications: remove tempo

Form:
- Start in a standing position with your core engaged, chest tall, and shoulders retracted 
-hold your weight in the center of your chest just under your chin 
-feet are slightly wider than hip width and toes point outward 
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Eccentric Goblet Squat

Recommended reps: 8-10
Recommended sets: 3-4
Recommended tempo: 3 seconds 

Equipment: can use band or barbell 

Modifications: can support your chest (sit backwards on an incline chair), can do single arm with knee on a bench 

Substitutions: standard tempo bent over row, single arm row 

Form:
-start with your feet flat on the ground hip width distance apart 
-core is engaged, shoulders retracted, chest tall 
-hinge over at your hips like you would a Romanian deadlift (think about pressing your glutes back and your weight in your heels)
-keep a slight bend in your knees and keep your head and neck in a neutral position
-row your weight to your chest maintaining core control 
-lower your weights on a 3 second count keeping your core engaged

Eccentric Bent Over Row

Eccentric Goblet Squat ss Eccentric Row

You will need a pair of dumbbells and a medium to heavy weight for this superset.

Reps are per side 
Recommended reps: 6-8
Recommended sets: 3-4
Recommended tempo: pause at the bottom 

Modifications: perform Bodyweight, limit range of motion, hold onto a surface for support 

Form:
-start with your core engaged, chest tall, shoulders retracted 
-feet are wider than shoulder width and toes slightly turned out
-shift your weight to one of your feet 
-bend At the knee while you hinge at the hips to lower into a side lunge
-lower the weight towards the inside of your foot
-keep your chest tall and core engaged 
-press through the flat of your foot and your glutes to come back to standing
-perform all reps on one side before switching sides

Static Side Lunge

Reps are per direction AND per side 
Recommended reps: 5
1 rep = 1 standard bicep curl + 1 angled 

Modifications: perform all standard reps and then all angled

Form:
- stand with your core engaged, chest tall, shoulders retracted
-Start with a standard bicep curl. Your wrists will face the ceiling, elbows pinned to your side, wrists come to meet your shoulders
-curl and lower the weight 
- then  pin your elbows to your side, wrists still face the ceiling, but you will laterally adjust your forearms to point outward at a 45 degree angle 
-curl and Lower the weights down at an angle. 
-Come back in reverse order.

Alternating Bicep Curls

Side Lunge ss Alternating Bicep Curls

You still need a pair of dumbbells for this superset.

1 rep= 1 curl, 1 press, 1 skull crusher 
Recommended reps: 6-8
Recommended sets: 3-4 

Modifications: remove the curl and perform neutral grip (wrists face each other) chest press to skull crusher, can also use a single weight with hands holding each end of a single dumbbell 

Form:
-start laying on your back with your feet firmly planted on the ground 
-curl your weights so that your wrists are on top of your elbows 
-press your weights overhead
-once overhead keep your elbows still and in line with your shoulder for the entire skull crusher 
-lower the weights to your forehead or behind your head 
-keep your arms still as you extend your tricep back to overhead
-lower in reverse

Laying Curl, Press, Skull Crusher

1 Rep= right arm, left arm, both arms 
Recommended reps= 5-8

Modifications: because of the progressive overload of this movement, you may need  to drop down on the weight you choose, or do alternating single arm chest press 

Modifications: remove the glute bridge 

Form:
-laying on a flat surface engage your core and your glutes. Press your feet firmly into the ground and lift your hips into a glute bridge position
-maintaining a glutes bridge, lift both weights overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down one arm by bending your elbow at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-while you are lowering one arm, keep your other arm stable over head
-press your arm back up
-switch sides and keep the arm that just pressed engaged overhead
-after you’ve done each arm, you will then perform a two arm bench press 
-lower both arms down together and back up 
-this is one rep

Glute Bridge 1-1-2 Chest Press

Glute Bridge Bench Press ss Laying Curl to Skull Crusher

All you will need is your body and an optional weight for this circuit

Modifications: limit range of motion or place your feet on the ground

Form:
-lay on your back
-hold either a weight or a pillow just above your chest. The goal is to squeeze the object to engage your core, so whatever you can effector squeeze between your hands throughout this movement 
-if you can lift your knees at a 90 degree angle
-engaging your core and squeezing the weight open your knees and let them fall to the ground. Inhale here 
-then keep squeezing your weight you will exhale as you bring your knees together 
-repeat

Supine Butterfly Adductors

Modifications: lower one knee down at a time for the lower body crunch, or keep both feet on the ground for upper body crunch.

Can also remove the weight 

Form:
-lay on the ground with your knees drawn up into a 90 degree angle 
-hold a weight or your hands directly out in front of you 
-engaging your core you will crunch the weight towards the ceiling by lifting your upper chest off the ground 
-lower back to the ground
-keeping the weight directly overhead, you will lower both feet to gently touch the tips of your toes to the ground 
-you can absolutely do one leg at a time
- engage your core to draw your knees back to 90 degrees

Seesaw Crunch

Modifications: perform flat on your back and remove the squeeze between elbow and knee and just touch elbow to knee instead

Can also place a foot on the ground at all times

Form:
-start in a seated position with your core engaged and chest tall
-lean your tall chest backward until your weight shifts to the top of our sacrum and your feet are a few inches off the ground 
-keeping your feet off the ground and your chest tall twists your entire torso so that one elbow meets one knee
-squeeze your opposite knee and opposite elbow into each other as hard as you can for 1-2 seconds
-relax and twist to the other side 
-repeat

Pause Russian Bicycles

Core Finisher 11.28.22

Minimal Equipment Fullbody 11.28.22

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

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

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

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

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

Minimal Equipment FullBody 10.5.22

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 ❤️

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 ❤️

Minimal Equipment Fullbody 11.28.22

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