Name: Playbook - Hannah Bower - Minimal Equipment Fullbody 11.28.22
Uploaded: 2025-07-11T03:36:29.680Z
Duration: 50 min
Description: Minimal Equipment Fullbody 11.28.22

Molly

Kiki

Makinna

Ran my half marathon on Sunday and wow it was so fun, but definitely ready to lift some weights!!!! This was a perfect easy lift back into things🤎

Brianna

The four stars is because of me…just having trouble doing any core and feeling its effectiveness without coning. Almost 20 weeks pregnant though so I’m assuming I just need to be a bit more graceful with my pelvic floor 🤦🏻‍♀️

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

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

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

Emily Storm

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!! 😅 💪🏻

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

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!

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

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!

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!! 😆😆

Nikki Ouk

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

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

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

Gym Full Body 8.17.22

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.

Alexandra

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

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

Kara

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.

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

Minimal Equipment Fullbody 11.28.22

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