Name: Playbook - Hannah Bower - Bodyweight HIIT 9.21.22
Uploaded: 2022-12-19T14:00:52.223Z
Duration: 30 min
Description: Bodyweight HIIT 9.21.22

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

Beatrice

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!

Minimal Equipment Fullbody 12.7.22

short but great for burning! Thanks!! 🔥

Chiara

First workout with you today😍 feels great was hard for beginning but sure can do much better in future

Gurpreet

Workout itself is 🔥. My effort wasn't there, too distracted. So overall today wasn't it. Saving to come back on a better day.

Bodyweight Fullbody 11.30.22

Mary-Cathryn

Saryn Johnson

Minimal Equipment Fullbody 11.28.22

Looks deceivingly easy. But I’m sweating a bucket!!

Intan

Cynthia 

So freaking good!!! Iso glutes at the end got me!!! 
Modified the pullups with 10reps of assisted pull ups (still learning)

Sumaiya

Gym Full Body 10.26.22

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

Minimal Equipment FullBody 10.5.22

Perfect workout while on vacay 🔥❤️

Maggie

This workout really pushed me to give my best!

Jackie

Bodyweight FullBody 9.28.22

Aissa Trevino

Entire body is on fire! That one never fails to have me laid out on the mat.

Courtney

When she says it looks like 3 easy circuits but they will be sweaty.... she ain't lyin!!!lying!!!! 💪💪💪🔥🔥🔥

Dumbbell Full Body Challenge 9.26.22

It’s been way too long since I’ve been back in the gym & this KILLED! So happy I finally decided to give your workouts a try!

Cheyanne

Looks easy but surely is not. A$$ kicked big time 👌

Hana

Burn!🔥
That first set seems so simple until you do it 😂

Loved how this worked consisted of the basics!  Super efficient.  The burner at the end gave me the craziest arm pump.  I was feeling fierce today, so I used the 45lb barbell.  Made it all the way through!  Even managed to do strict should press the entire burner.  Crazy how much stronger I am already feeling after 4 weeks. 🤯

Cleo

Perfect foundational exercises for strength!  💪🏼 🔥

Meaghan

Kaci Lynn

Barbell Full Body 9.26.22

Molly

This was amazing ❤️ 💕endorphins after this one - guaranteed!

Edyta

Leigh-Ann

Bodyweight HIIT 9.20.22

Love this one! Simple but tough!💪🏼💪🏼🔥🔥

Nikki Ouk

Jessica

Loved this workout! Felt good to lift heavy!

Meghan

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!🔥

Fun and simple for when motivation is low!

Rachel

Elli

Bodyweight Pyramid 9.14.22

I love this workout! It was efficient and got the job done!

Rylee

Niccole

Dumbbell Full Body 9.12.22

My goodness! Talk about sweat 🥵 great workout!

Sharlene

Love this one!! If your reading the comments you HAVE to do this workout. Great full body for a Friday

Bailey

Gym Full Body Challenge 8.29.22

Kirrie

One of my faves! Steadily moving up the weights and surprising myself 🥰

DB Full Body: + cardio 8.29.22

Loved it! This was a great body weight workout, really made me sweat 💪🏼.

Tamika

Exactly what I needed today! I pushed pretty hard this week so this was the perfect routine to get some movement in without pushing it too far 💪🏻

Bodyweight Full Body 8.20.22

Loved the warm up. Would love to maybe see some more warm up options. I've just been repeating stronger 2.0 warm
Ups. I loved the more dynamic moves. Thank you!!!

Katherine

Gretchen

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

Needed something quick and effective while my daughter took a nap and this workout was perfect! 🥵

Shelby Hosman

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!😳

Gym Full Body 8.6.22

5 ends! Ya Killin me smalls!
A. 20, 25, 5th round 5×20, highest box
B. 20, 25, 5th 35lbs x 7
C. 3, 6
D. 8 times
E. 20, 25, 5th 30bs
F. 20, 25

Only had time for 3 rounds, but I still got a good sweat!!

Samantha

Dumbbell Full Body 7.26.22

Idk about anyone else but I LOVE ladder workouts 💪 💪💪🔥🔥🔥

Sara

Lacey

Body Weight Full Body 7.22.22

Amazing workout with some modifications for the pulls ups and planks due to pregnancy 💪🏻💪🏻

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!!!

Barbell Fullbody  6.25.22

Easily one of the best workouts I’ve ever done. Literally hits every muscle group. Thank you!! Can’t wait to up my weight over the next couple weeks 💪🏼

Jaclyn

Dumbbell Full Body 6.20.22

Absolutely brilliant workout if short on time. Don't be fooled you will get your ass kicked 😂

Everything burns! Such a great challenge. Definitely gonna do this one again.

Kettlebell Full Body 5.28.22

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

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

Dumbbell, Barbell Full Body 5.23.22

Crystal

Sarah

Gym Full Body 5.2.22

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

Jenna

Gym Full Body 4.29.22

Holy sh*t - after two rounds I was dripping. I got through all five rounds 🤘🏼💪🏽

Gee whizz these are harder than they look. Fuck off to the swivels they are tough! Loved it xx

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.

Caroline

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

Such a good challenging workout! 🍑💪

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

Gym Full Body 4.5.22

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

Superb! Just what I needed today! Did the entire 3 rounds with my 15lbs DB! This one's a killer!!!

2 rounds being 37wks prego absolutely had to modify but it was a good one to just get my body moving

Single Dumbbell Full Body 3.20.22

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

Shelaine

Bodyweight Full Body 3.29.22

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

Erin

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

Great quick HITT! I was feeling not well about myself today and this picked me right back up. Thank you!

Dumbbell High Impact Full Body 3.11.22

My 🍑 is on fire! Those sprints at the end 👏👏👏

Lily

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.

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!

Janine Ducharme

Gym Full Body 12.6.21

I feel so good after completing this exercise. It was tough, but not impossible and it helped me see just how strong I am. I can’t wait for the next one!

Whitney

Bodyweight Full Body HIIT Circuit 3.27.21

Loved it. So many different movements was great to keep my brain distracted. Cool down at the end was the best.

Bodyweight HIIT 9.21.22

Community

More workouts from Hannah Bower