Name: Playbook - Hannah Bower - Full Body HIIT 7.5.24
Uploaded: 2025-05-22T22:18:09.275Z
Duration: 30 min
Description: Full Body HIIT 7.5.24

I really like this circuit. I’m out of breath, dying and drenched in sweat and that is exactly the type of workouts I enjoy 😂.

Nada Alabbar

It’s been a while since I’ve done HIIT 😮‍💨💦

mary kate

Took a few weeks off to dedicate to Pilates practice and this kicked my butt! Thought I went light in weights but by round 3 I could already feel my hamstrings getting sore 🥵

Morgan

Fit in a quick and spicy 3 rounds and it did not disappoint 🥵

Nikyla

Beatrice

First sesh back after a hectic month. Did it outside in the humidity to get the sweat going… mission fully accomplished 💪

Sarah

This was killer. Only made it through 3 rounds— saving for later to get stronger.

Amanda

Dominique

Stopped after 4. Listening to my body in this heat.

Anne

Becca

This has been one of my favorite HIIT routines! Wish I had time for the whole thing but it’s I’m hoping after work I’ll get another chance! Glad to have done what I did. Already sweaty and ready for work.

Cristine

You will need a pair of dumbbells and your body for this circuit

You’ll need yourself and an optional band for this warmup

Recommended reps: however many feels good, or 😊 10 to start 
Recommended weight: none 

Modifications: limit range of motion/reps 

Form:
-start on hands + knees
-knees are underneath hips, hands are underneath shoulders
-back is neutral (no arching or rounding), hips are square to the ground 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time
-think about pulling your hands to your knees and knees to your hands 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pulling the ground between your hands and knees away from each other 
-repeat

Banded Cat Cow

Recommended reps: 10 per side 

Modification: limit range of motion 

Form:
-place your elbow in a bench or safe surface 
-extend your feet out perpendicular to the surface 
-take your top leg and bend it so that your foot is flat in the ground in front of your bottom thigh 
-from there, drop your hip and lower your side body as far as range of motion allows 
-press back to starting and repeat

Side Dip Stretch

Recommend reps: 5-10 per side 
Modification; remove the reach 

Form:
-start in a plank pose where your hands are planted in the ground underneath your shoulders 
-feet are planted behind you 
-bring one knee forward and plant your foot as close to the outside of your hand as possible 
-lean your weight forward 
-from there, extend your arm (same side as forward knee) as far forward as you can 
-pause at the top of the rep 
-lower arm and leg 
-repeat on oppose side

Lizard Lunge Reaches

Optional Corrective Warm-Up

You will need a pair of dumbbells for this circuit.

Recommended reps: 10
1 rep= 1 sumo deadlift + 1 squat
Recommended weight; light 

Modifications: air squats, squat to toe raise, perform movements separately 
Equipment substitutions: barbell, kettlebell, band, cables 
Form: -Start standing with feet flat on the ground shoulder width apart (can be slightly wider) -chest tall with ribs stacked over pelvis -core is appropriately engaged to manage any pressure -weight starts on the ground between your feet -Begin to lower into a squat to grab your weight by hinging your hips back and bending your knees -keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-grap your weight  -press through your feet back to standing position 
-then you will lower the weight to the ground by squatting into a low position -place the weight on the ground and then IMMEDIATELY go into your squat jumps  -instead of standing you’ll press through your feet and explode off the ground  -as you fall toward the ground land with a slight bend in your knees and go right into your next sumo squat by grabbing your weight

Sumo Deadlift to Squat Jump

Recommended reps: 5 reps per leg (10 total)
Recommended weight: medium to heavy

Modifications: alternating forward and back lunges 

Substitutions: alternating step ups 

Form:
- Start with feet hip width-ish apart, core appropriately engaged to manage pressure, and ribs stacked over pelvis
-hold your weights down by your side 
- Step forward with one foot flat on the ground and lower down until knees are 90 degrees, or however far range of motion always 
-keep your knee pointing forward or slightly outward, but not inward 
-keep your core engaged and activate your glute
- Push through front heel and glute and stand back up 
- Try not to push off your back foot, motion is powered by the lunging front leg

Walking Lunges

Recommended rep: 8-10 per leg (16-20 total)

Modifications: remove the jump and perform static lunge, reverse lunge 

Form:
-start feet firmly planted in the ground 
-hip width distance apart, ribs stacked over pelvis 
-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 
-in the air switch your lead legs 
-when you land, land into the other side lunge, lower down
-press through your glutes into another jump
-continue to alternate your jumping lunges

Alternating Lunge Jumps

Recommended rep: 5-8 per side 
Recommended weight; medium to heavy 

Modifications: break the movement down (deadlift, curl, press)

Substitutions: devil press 

Form:
-start in a standing position feet slightly wider than hip width apart, chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your feet
-lower down into a squat/deadlift position to pick the weight up with one hand 
-appropriately engage your core and your lats AS you press through your legs with a neutral spine to snatch the weight either to your shoulder or directly overhead
-keep a slight bend in your elbow with the weight overhead
-lower the weight down to the ground to switch sides

Alternating Snatch

Recommended reps: 4-5 wide + 4-5 narrow 

Modifications: place your knees down or your hands on an elevated surface for 8-10 total reps 

Feel free to check out the push-up tutorial/progressions video under tutorials highlight

Form:
- start in a plank position 
- core is appropriately engaged to manage pressure, neutral spine, hands underneath shoulders, hips square to the ground, toes firmly planted on the ground slightly wider than your hips quads engaged 
- lower to the ground with elbows at a 45 degree angle keeping core engaged 
- touch chest to the ground 
- press back to plank keeping core engaged, torso still, and hips square
-complete reps 
-then bring your feet together and complete recommended reps

Push-Up (wide + narrow feet)

Recommended reps: 5 per side 

Modifications: limit range of motion 

Substitutions: half turkish get up, kneeling windmills 

Form
-start seated on the ground with both legs out in front of you 
-pull one leg in planting your foot flat on the ground so your knee is bent 
-then take the opposite hand of your bent knee and place it a few inches away from your hip 
-using your planted opposite foot and hand press your hips as high as you can off the ground 
-keep your extended foot on the ground and use your non planted hand to reach over your head as far as range of motion allows
-continue to reach and bridge by pressing into the ground with opposite and and foot 
-lower down and repeat

Turkish Bridge

Recommended reps: 5 per side (10 total)

Modifications: remove tension (pulling your knee on your hand) bend your knees keep the opposite foot (that’s not being lifted ) flat on the ground with knee bent

Substitutions: tension deadbugs 

Form:
-lay on your back with your feet  straight out in front of you 
-lay our arms straight out overhead 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first and then start to twist your torso 
-lift and meet in the middle of your torso your straight hand and your straight leg 
-using your hands grip the back of your knee or thigh
-create tension by gently pulling your knee away from your hand using your hands to keep it in place 
-release your grip 
-lower
-repeat on the other leg

Tension V-Ups

Recommended reps: 5 per leg 

Modifications: can hold on to a band that’s tied to a safe surface, can use your hands on the ground to push up, can use both legs and do 10 reps

Substitutions: single leg squat to jump + jump 

Form:
-start seated on the ground 
-roll back into your shoulders driving your legs to the ceiling and your hips over your shoulder 
-use this momentum to roll back through a seated position to plant one (or both feet on the ground)
-continue to roll your hips and torso over your knee to come into a low single leg squat 
-press through your planted foot and press to standing 
-if you are able continue to press through your foot to jump 
-land back on your foot (or feet if doing double leg) 
-bend your knees, lower down, plant your glutes on the ground 
-roll back to starting position

Single Leg Candle Stick Jumps

Full Body Circuit

Full Body HIIT 7.5.24

Brittney Howell

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

That 20 minute EMOM was killer in the best way! It snuck up on me on round 4.

These work outs feel soooo good! Also, somebody told me today that my legs were “jacked” which is something I’ve never been told before. 😂😝

Cheyenne

I proved myself that I could push the 3:00 rounds for the last 2 and crushed it! Taking the harder route the whole time next time

Haley

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

I am feeling better about this and felt the burn.

Taylor

Slow and intentional exercises will, in fact, make you sweat!

Summer Burn| Week 2 Day 3| Functional Strength + Core

Felt weighed down today. But got it done and always feel better after a sweat

Stephanie

sarah

It was quick but intense enough that I still felt it burn and sweated.

Summer Burn| Week 2 Day 2| Metabolic Conditioning

Did one thing at a time and week 2 day one done. Sweated it and surprised that I can do burpees with no modifications.

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Julia

Angela

Summer Burn| Week 1 Day 5: Core + Recovery

The ankle mobility 👌👌👌 your exercises always seem to come at the right time in my life 🫶🏻

Ashley

Sweaty mess! Perfect mo day morning workout!

Kelsey

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

Amber

I planned this thinking it’s be easy breezy and it was NOT but still loved it. My grip strength is pretty trash so the hanging tuck ups were a challenge to say the least but I think I did as best I could without sacrificing form or forgoing the movement entirely

A little behind due to ending last  week working 22 hrs with 5 hrs off inbetween the next shift. Then a weekend of family and friends for my birthday. But today’s my birthday and I’m back to it because it MAKES ME FEEL GOOD 🎉💪🏽🏃🏽‍♀️

Summer Burn| Week 1 Day 3| Functional Strength & Core

Andrea

wasn’t able to finish due to asthma flare but will try again soon!

I thought about quitting, but I pushed through! 🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

Loved the plank circles! 
Also really appreciated the info about training core to work while fatigued. I usually worry with core movements if I’m too out of breath because I think it’ll make me engage wrong so that was helpful info

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

From 100lb bench press to 118lb. Dang that felt good!

Max Testing Week: Bench Press + Sprint

So amazed at how much stronger I’ve gotten through this program! 

I stopped increasing hip thrust weight at 250 pounds (3 reps so could have gone up more). I got 16 pushups on my toes (I did 16 on my knees originally). And I broke 200 on my deadlift!

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

Wow! Went from no chin ups to I can do one and then rest and do another. Did several with rest. Was at 30 for a one rep max shoulder press now I can do 35 for 3. Not the prettiest but I got it done

Wow that was challenging and surprising that I can lift 27.5 dumbbells for the shoulder press.

A little disappointed that I couldn’t do a full chin up unassisted; BUT I got half way up and that’s more than I could do at the start. I also held my chin above the bar for 10 seconds- both are wins! 

Max weight was still 35lbs but feels like I can do more. I have a muscle that is acting up this morning in my arm so I’m going to revisit the press. 

Overall, I see more muscle tone, definition, and strength!

Max Testing Week: Chin Up + Shoulder Press

My 100 percent was 175lbs for the sumo deadlift and my max jump is 7ft. I hope this is good.

Loved this test! I went up 20 pounds for my one rep max! I tried to go up 5 more but I failed even after trying twice. But I’m happy with the progress!

Ok… This Monday started out with happy tears and a 🥹😃

165lb deadlift done 4 times! 12 weeks ago I could barely do 1 rep! 

Jump was consistently 5’9. 12 weeks ago my longest was 5’6 and was not consistent!

Max Testing Week: Sumo Deadlift + Broad Jump

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

Lindsay

MADE myself do this. That mental strength training though

Chelsea

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

Janine

Wk 4 1.30.25 Quads, Glutes & Adductors   

Great workout! My shoulders and chest are shaking!

Shiloh

This series was fun! Looking forward to revisiting these exercises in the future!

Wk 4 |1.31.25| Triceps & Delts 

Fantastic workout! Didn’t mind doing legs tonight, kept my weights the same and see how my recovery feels.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Brianna

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Katie

Wk 3 1.23.25 Quads, Glutes & Adductors  

Great workout. Increased my weight with chest press, feeling excited for those tiny wins/progression. Couldn’t do enom at the end, my shoulders are pinching in the front😖

Chest and tris are my least fav, but I enjoyed the challenge

Brooke

First day back after 3 sick days. Sad this wasn’t a strong day for the 3 rep part but felt good to get back

Wk 3 |1.24.25| Triceps & Delts

I actually enjoyed doing legs today, feel the small changes happening! Steps ups are still my least favourite🥵

WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Upped my weights in just about all but the last set of the lat series. Feeling very pumped and strong 💪

Ugh! Great workout! Upped my weights with some of the workouts. Feels good to slowly progress🥹 thanks for the workouts!!!

Really enjoying these workouts. I’m noticing my strength increasing!

Markie

Wk 3 |1.21.25| Back, Biceps & Delts 

Quads and hip flexors WILL be feeling that tomorrow 🤭

Great workout! I actually enjoy the leg day today and went heavier on my elevated squats, feels great to hit those PR’s after a long time! Thank you for awesome workout

My legs are trembling!!! Not able to add more reps than last week but still showed up 💪

Wk2 1.16.25 Quads, Glutes & Adductors 

I felt strong this time around with the enom and pushed! Upped my weights with all the exercises!! Feels so good, now hopefully recovery is not too brutal before work 2 days

Wk 2 |1.17.25| Chest, Triceps & Delts:

Michelle 

Why have I never realized how weak my pendulum rows are…

Wk2 |1.14.25| Back, Biceps & Delts

Great workout! Kept my weights the same and even tried a little heavier with some exercises which felt challenging but good

Simone Fisher

WK 2| 1.13.25| Glutes, Hamstrings & Adductors

That finished EMOM almost had me falling on my face! 🥴 New level of until failure unlocked!

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

1.10.25 Chest, Triceps & Delts

My adductors WILL be feeling that tomorrow 😮‍💨

Holy sissy squats! Never done one of those before! 🔥🔥

Krista

Legs felt weak tonight! Omg brutal with single pistol squats🥵

1.9.25 Quads, Glutes & Adductors

So good. That finisher though 😮‍💨

Marie

Good thing it's not hair wash day. My upper body is smoked

Rachel Macias

1.7.25 Back, Biceps & Delts

Loved this so much last week, I did it again and went up in weight

Loved this and enjoyed the layout which enabled me to really challenge my weights.

Elisheva

NEW TRAINING| Glutes, Hamstrings & Adductors 1.6.25

Skipped the single leg rdl because i seems to have made a knee angry and trying to start the challenge Monday! Overall felt good!

Paula Kane

Just getting back from being sick but this felt good. Especially as a deload week

Deload| Full Body Strength: 1.2.25

Literally amazing. I know you’re enveloped in newborn and babies right now but I absolutely love your workouts.

Alexandra

Love this one! Such a good spicy challenge against time

I’m a sweaty mess. Can’t wait till Monday.

Jennifer

Deload| Full Body Conditioning: 12.31.24

Upped my wall sit weight and it about took me out! But I made it 🥹💪💪

Surprisingly sore even tho I started going down in weight for the reload. So used dumbbells as a way of self control instead of using the bar. But felt good and focused on movement control instead of lbs

a burner in every single muscle 😅👊🏼

Deload| Full Body Strength: 12.30.24

First one back after a nasty upper res infection. Easing in and ready to get back into the swing of it! Dusted the muscles off, felt good to move!

Aissa Trevino

Optional Cardio + Core 12.28.24

This was the perfect way to jump start the day!

Full Body Conditioning: 12.27.24

Lexi Lou Williams

felt so good with all the holiday food 😂😂

Felt good- single rdls are still very hard for some reason, but keeping weight light there and really focusing on form

Full Body Strength: 12.26.24

Loveddd this. Went up and back down the ladder. Was dying. Knew workouts were going to be tough to fit in this week so this carried me through.

Probably my favorite workout ever!!! So fun yet I was sweating on the 9th day lol

Hannah

12 Days Of Christmas Optional Workout!

On a time crunch and this was perfect! Building on the soreness from yesterday so tomorrow will be interesting 🫠🤭

Full Body HIIT 7.5.24

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