Name: Playbook - Hannah Bower - Minimal Equipment Fullbody 12.7.22
Uploaded: 2025-01-04T23:27:09.460Z
Duration: 35 min
Description: Minimal Equipment Fullbody 12.7.22

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

Katie

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!

What I’m the world did I just do. My body is screaming yes but my mind is saying noooooo. Love it. This is a good travel workout.

olga

Shelli

This is my first postpartum workout on here and it was great! I made a few adjustments, but it felt so good to get it done.

Brittney

Kids were going crazy so I had time for 30 secs no rest and only 30 secs between sets and phew 😅 don’t let time keep you from some movement! I used to be afraid of not doing anything if I couldn’t do exactly as written. Glad I have overcome, thanks to Hannah!

Kayla

Shelby

Just what I needed to end the year strong! Ready for 2023!

Keri

Morgan

Great, only had time to do three rounds not five. But it hit the spot

Regan

Oh my goodness! The perfect get up and get the blood flowing / body moving, “you are worthy” feeling workout before the little ones wake up! Favoriting this. Seriously, thank you from a VERY tired mama!!

That was total “Turn the brain off and move.” And I am feeling better for it. Thank u Hannah!

Molly

This workout is a circuit style workout.

All you will need is either a pair of dumbbells or a band.

5 movements, each movement is performed for 1 minute.

Rest as you need between movements.

2 minute rest between rounds.

Recommended time: 30-60 seconds 

Can add a booty band or weights for increased difficulty.

Modifications: remove the jump and perform air squats or squat to chair 

Form:
-start feet firmly planted in the ground 
-hip width distance apart, chest tall, core engaged, shoulders retracted 
-lower into a squat position keeping chest tall, toes pointing forward, and knees forward or slightly out, but never inward
-lower into a squat, shift your hips back 
-at the depth of your squat push through your feet and your glutes keeping your chest tall 
-press through until your jump off the ground 
-move your feet towards each other 
-as you land keep a slight bend in your knees chest tall, 
-from this feet together position immediate jump into a squat position 
-lower and repeat

Gate Swings

Recommended time: 30-60 seconds

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 an upright seated position, engage your core and plant your feet firmly on the ground 
-if you don’t have a bench 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

Seated shoulder press

Recommended time: 30-60 seconds 
Switch sides at 30 seconds or alternate sides throughout full time

Modifications: remove the jump and perform static lunge to squat or side lunge to squat 

Form:
-start feet firmly planted in the ground 
-hip width distance apart, chest tall, core engaged, shoulders retracted 
-jump or step back into a lunge position keeping chest tall, toes pointing forward, and knees forward or slightly out, but never inward
-lower into a lunge
-at the depth of your lunge push through your feet and your glutes keeping your chest tall 
-instead of landing in another lunge bring your back foot parallel with your front foot to land into a jump squat position 
-lower into a squat 
-as you jump out of your squat you land in a lunge
-perform one side for time before switching to the other side

Lunge Jump to Squat Jump

Recommended time: 30-60 seconds 

Modifications: perform on your knees, instead of Superman can also do cobra pose 

Form:
-start in a plank position, core engaged, hips neutral, hands underneath shoulders, feet hip width apart 
-lower your chest to the ground by bending your elbows at a 45 degree angle
-once chest is to the ground, lift up your chest,arms, and legs off the ground so that your torso is the only body part on the ground
-lower your upper and lower body
-place your hands underneath shoulders 
-tuck your toes
-press back into plank position

Push-up to Superman

Recommended time: 30-60 seconds
Can switch sides at the 30 second mark or switch every 10 seconds 

Modifications: Place your bottom knee down for support or stability, limit range of motion on the crunch, Lay all the way down.

Substitutions: side crunches!

Form: 
-Start in a side plank position (with or without bottom knee down for support)
- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunch

Fullbody Circuit

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🤭🤭

Heba

Bodyweight Fullbody 11.30.22

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 🤦🏻‍♀️

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! 😅💪🏻

Kiki

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 😁😁

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. 🥵

Emily Storm

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

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

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

Marissa

I liked this one a lot. It was tough but I felt proud when I finished.

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 ❤️

Caitlin

Bodyweight HIIT 9.21.22

35 weeks today and after some modifications this felt amazing!

Erin

Fast and easy! Just the way I like it! 💪🏼

Anna

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

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

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🔥🔥😅

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

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!🔥

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!

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! 🙌🏻💪🏼

Michelle

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!

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🙌🏼😂

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.

Samantha

Gym Full Body 12.14.21

Solid burner, I’ll come back to this one.

Wicked workout!! Just what I needed before going out to a social this evening!! Thanks Hannah!

Minimal Equipment Fullbody 12.7.22

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