Name: Playbook - Hannah Bower - Bodyweight HIIT 9.21.22
Uploaded: 2025-01-04T23:27:11.628Z
Duration: 30 min
Description: Bodyweight HIIT 9.21.22

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 ❤️

Caitlin

I got such a good sweat!!! I’m loving these body weight workouts.

Keri

Me and my sister were able to do this together!!

Madison

Bodies the first set and got 6 rounds in. The second set whooped me with those burpees!

Morgan

cristina

Kate

Kayla

Hi Hannah! This is my first workout in the app and it was great! I’m struggling a little with navigating the app though. Is there a way to run the 15 minute timer and also set the rest timer for 45 seconds when at the end of a circuit? I couldn’t figure out how to start 15 minutes but then start the rest time without it erasing where I was in the 15 one, if that makes sense. Thanks! :)

Lauren

My arms are jello. Holy heck that was good!

Katie

So hard, but so good!!! Used my stairs for the box jumps and it felt so good to challenge myself!!!

Nicole

This is a body weight workout: you can add booty bands and or light weights if you would like to.

You will need a steady surface (bench) but modifications are in place if you do not have access to one, so be sure to read the movement descriptions.

There are two 15 minute circuits that you will do, for a total workout time of 30 minutes.

All you need is your body.

Set your timer, start a good playlist, and find your groove.

Modifications in movement descriptions.

Modifications: jump squats, air squats, squat to chair 

If you would like to add a booty band or weights to increase challenge, you can.

Form:
- Start feet together and jump to a wide stance
- As you're jumping be prepared to land into a squat position
-Land in your wide foot squat and as you come back up jump to a narrow stance
-Land in a narrow stance squat
-Repeat

Gate Swings

Reps are per side.

Modifications: alternating lunges, reverse lunges, walking lunges 

You do not have to jump to feet together in the middle, you can absolutely jump straight into the next lunge.

Form:
-start with your feet together firmly planted, core engaged, chest tall
-keeping your upper body still and engaged jump one foot forward and one foot back
-land with knees slightly bent and proceed into a split lunge 
-from there push through your feet back to the starting position of feet together, or straight into the next lunge

Jumping Mountain Climbers

Modifications: one or both knees down, hands on an elevated surface, hands against the wall 

Form: see tutorials for more information 
Neutral spine. 
Core engaged. 
Elbows flared out to 45 degree angle.
Full range of motion.
Keep your hips square to the ground 
No sagging of your lower back or sticking your booty up in the air

Pushups

Reps are per side.

Modifications: marching, deadbugs, alternating crunches 

This is one of the movements I see done wrong most often. 

Slow it down! Be mindful of your core engagement. And only go as far in your range of motion as you can while maintaining core control.

Bicycles

Circuit 1

10 reps each if you jump up, 5 step ups each leg if you modify like me

Equipment substation: can use a couch, bed, ottoman, bench, or any stable surface that you can SAFELY jump on.

Form:
-start standing 
-jump or step back into a plank position 
-optional to add a push-up (even if on your knees)
-jump or step back to standing position 
-step up or jump up onto your stable and safe surface
-step or jump back down 
-repeat

Burpee to box jump or step up

Reps are per side 

Modifications: both feet on the ground 

Substitutions: glute bridge (feet and shoulders on ground

Can add a band or weight to increase challenge 


Form:
Start with your shoulders on a stable surface, feet firmly planted, pelvic tilt in the hips, glutes and core engaged 

Push through your heels and make sure to lift your hips as high as you can go while squeezing your Glutes at the top. 

On single leg thrusts it’s ok to let the head tilt back compared to keeping it tucked in a regular hip thrust

Body weight single leg hip thrust

Modifications: one or both knees on the ground, or hands on an elevated surface, 

Substitutions: Plank shoulder taps (can also put knees down for these)

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

Modifications: lift one arm and leg at a time, alternate one arm/leg, or alternate between lifting both arms and then both legs

Form:
- 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

Circuit 2

Bodyweight HIIT 9.21.22

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

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.

Barbell Full Body 9.26.22

35 weeks today and after some modifications this felt amazing!

Erin

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

Anna

Molly

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

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 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

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!!!

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!

Brittney

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.

Bodyweight HIIT 9.21.22

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