Name: Playbook - Hannah Bower - Full Body HIIT 8.2.24
Uploaded: 2024-08-21T18:30:24.230Z
Duration: 40 min
Description: Full Body HIIT 8.2.24

Kiki

Margaret 

Oh my!! That was WAY harder than I had anticipated. Only did 2 rounds because of heat and time. 🔥🥵

Kathryn

Only had time for one round of each with minimal rest in between but that was a great full body workout. Downloading for later use. Wondering how to deal with single sided exercises, I tried to do 20 seconds on each side or count how many I did in the first side in 20ish seconds and just did the same on the other side.

Cristine

This was amazing. 2 rounds and I’m toast. Saving to favorites!

Amanda

HOLY FUCK LOLLLL. Was able to do the full time on the first round then cut it in half the second to get my 30 min workout in on lunch 😂🤘🥵

Taylor

That was sneaky hard!  Wasn’t expecting that just from looking at the workout.

Shanna

Sarika

Kelsey

Hannah... who hurt you?!? 😭 Wooooeeeee she's a spicy one 🥵

Bethany

Wow 😅 💦 I cannot wait till I can do all 3 rounds lol. Got 1 1/2 in

Katie

Julia

Note to self: read. Read, read, and read it again. Missed the 20sec rest, only made it 2 rounds.... now I know why.

I only had time for two full rounds but I still died dead.

Becca

Awesome, I am on holiday so this motivated me to get up and move. I used heavy rocks and bands. Do what you gotta do! It was great

All you will need is a kettlebell for this workout.

You’ll do 2-3 rounds of the movements in this circuit.

You’ll do each movement for 40 seconds with 20 seconds rest.

Or if your short on time, 20 seconds each ☺️

Recommended reps: 3-5

Substitutions: good mornings

Form:
-Start in a standing position, chest tall, ribs stacked over pelvis and feet hip width apart or slightly wider
-lift both your shoulders to your ears
-keeping your shoulders high roll them as far backwards as you can (think about squeezing shoulder blades together)
-then lower your shoulders as far away from your ears as you can maintaining a scapular squeeze 
-from here hinge at the hips by pressing your glutes backward, think about shifting your weight your heels
-as you hinge backward appropriately engage your core to manage pressure
-once your chest is parallel with the ground, continue to appropriately manage core pressure and think about your weight being on your heals
-begin to bend your knees to lower into a low squat
-this is where your chest will lift up into a deep sumo or yogi squat
-You all then reverse directions
-from your deep squat you will begin to extend your knees while also pushing your hips back
-continue to press your weight into your heels. As your glutes are pushing back into a hinge position you will lower extend your chest parallel with the ground again
-appropriately manage core pressure in this good morning position
-from here, engage your glutes to extend back to upright standing
-repeat

Shoulder Roll + Kang Squat

Recommended reps: 5 per side


Modifications: limit range of motion, hold onto a stable surface 

Form:
-start standing with your ribs stacked over your pelvis, and feet firmly planted on the ground 
-lift one knee to your chest and pull it in with your hands as close to your body as you can
-hold for a few seconds 
-then you will release your leg and instead of placing it back down under your hips you will reach it backwards so that you are in a lunge position. 
-establish a posterior pelvic tilt by scooping your hips forward, this alone can create a stretch in hip flexors 
-begin to lunge forward by bending both knees
-with the opposite arm of whatever foot is stationed forward reach your hand up and over your side body 
-be sure to maintain your pelvic tilt 
-you’ll feel this in your entire side body and hip flexors 
-lunge as far as range of motion allows and then press back to starting position while you also lower your reached arm
-repeat

Knee Drive to Serratus Lunge

Recommended reps: 5 on hand 5 on elbow 

Modifications: windmills 

Form;
-start on your hands and knees with knees under hips and hands underneath your shoulders
-take one hand and bend it at your elbow 
-from there, internally rotate and drop your chest so that your elbow touches the ground
-then you’ll externally rotate and open your chest and thoracic cavity so that your shoulders are stacked on top of each other 
-continue to lower and raise your elbow opening your thoracic cavity

Preacher Windmills (Hand and Elbow)

Corrective Warm-Up: Full Body

Recommended time: 40 seconds 
Recommended weight; medium 

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

Squat to Squat Jump

Recommended time: 40 seconds PER side
Recommended weight: light to medium 

Modifications: remove the extended leg and do both knees bent, Bodyweight or with a band

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall, core engaged, shoulders retracted, chin neutral 
-take one foot and extend it out straight to the side
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time 
-you will feel an stretch in your adductor 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Adductor Windmill

Recommended time: 40 seconds per side 
Recommended weight: medium 

Modifications: lower weight, perform as bodyweight, hold onto a surface, limit range of motion, place more weight onto your back foot 
substitutions : Bulgarian split squat, single leg Romanian deadlift, romanian deadlift 
Form: - start standing with your chest tall, think about ribs stacking over your pelvis, and feet hip width distance apart, like you would a standard squat  - Take one foot and slightly place it backwards a few inches behind you - keep the majority of your weight distributed throughout your front foot.  - Toes point forward or slightly outward, but never inward - hold your weight in the opposite hand of your forward foot - Begin to perform a deadlift by hinging at the hips (think about pushing your glutes and hips toward the back of the room) - Keep your spine and chin neutral at this time (no arching or rounding of the back and no ducking and lifting of the chin) - use your back leg for as much or as little support as you need - Lower until the weight is mid-shin level or until you feel engagement in your glute and hamstring - Unhinge by pushing your glutes forward so that they are underneath your ribcage once again.
-from there, keep your stance the exact same, but instead of hinging into a deadlift, you’ll squat down into a b-stance squat 
-lower your knees and hips as far as range of motion allows or 90 degree bend
-press through your feet back to standing 
-repeat

B-Stance RDL to B-Stance Squat

Recommended time: 40 seconds per side 
Recommended weight: medium

Modifications: limit range of motion, lower weight

Substations: standard kettlebell swing 

Form:
-start standing with your feet hip width distance past , chest tall, and ribs stacked over pelvis
-hold a weight in one hand
-step the foot opposite the weight backwards and to a 45 degree angle ( a B-stance position)
-begin your swing by hinging at the hips dropping your chest. Think about scooting your glutes to the back wall 
-then snap your hips forward engaging your core and glutes 
-swing the weight to approximately shoulder level 
-as gravity pulls the weight down engage your core 
-repeat

B-Stance Kettlebell Swing

Recommended time: 40 seconds per side 
Recommended weight: medium 

For beginners: remove weight

Modifications: perform all reverse lunges and then all curtsy lunges

*if your weights are on the lighter side increase reps to 8-10 per side*

Form:
- Start standing with your chest tall, ribs stacked over pelvis and feet in a shoulder width stance
-hold your weights down by your side 
- Step back with one foot directly behind you into a reverse lunge
-lower down until your knees are 90 degrees
-maintaining a low lunge lunge position, take your back leg and cross your body and place your foot on the ground laterally behind you (curtsy lunge position)
- Bring your knee down until your front leg reaches 90 degrees 
- Staying in a low lunge position place uncross your foot and place it directly behind you again, perform a pulse 
- Push through your front leg to come up to standing 
-repeat all reps on one leg first; then move into your second leg

Reverse Lunge to Curtsy Lunge

Recommended time: 20-40 seconds per side  
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

modifications: can perform on your knees, can perform in bear plank position

substitutions: plank shoulder taps

Form:
-start in a plank position with your core appropriately engaged to manage any pressure, feet hip width apart, hands underneath shoulders, and hips square
-hold a weight in the palm of one hand 
-keeping your hips and shoulders square and core appropriately engaged, press the weight as far forward as you can
-then you’ll pull the weight back to starting position underneath your shoulder
-repeat

Plank Reaches

Recommended time: 40 seconds  
Recommended weight: light to medium

Equipment modifications: can perform bodyweight

modifications: can perform on your knees, can perform in plank position. 

substitutions: bear plank shoulder taps

Form:
-start in a bear position with your core appropriately engaged to manage any pressure, feet hip width apart, knees bent at 90 degrees and hovering 1-2 inches off the ground, hands underneath shoulders, and hips square
-place your weight outside a few inches away from your hand
-shift your weight into the hand that is closest to the weight so that your opposite hand can reach through underneath your torso to grab the weight
-once you grab the weight, keep your torso square as you pull it through underneath your torso and place it as far outside your body as you can
-then you’ll place your hand down on the ground and your other hand will then reach through to grab the weight
-the goal is to place it just within reach

Bear Plank Reach Through

Recommended time: 40 seconds per side 
Recommended weight: medium 

Modifications: Bodyweight 

Substitutions: single arm sit-up 

Form:
- start laying on your back with one knee bent one straight. 
-hold a weight in one hand 
-press that weight overhead first 
-begin Roll onto your elbow
-continue to maintain your overhead weight
-perform aa sit up by pressing your elbow into the ground to roll to your hand as a support 
-Push into the bent leg and and now straight arm to Lift your hips up as high as you can 
-lower your hips
-then lower back down to your elbow 
-then lower to your back 
-then lower your weight 
-repeat

Half Turkish Get-Up

Recommended time: 40 seconds per arm 
Recommended weight: medium 

Modifications: remove additional press, break the movement down (curl, press)

Substitutions: standard snatch 

Form:
-start in a kneeling position with chest tall and ribs are stacked over pelvis 
-have a weight on the floor in between your  knees
-pick the weight up with one hand 
-appropriately engage your core and your lats AS you begin to snatch the weight either to your shoulder or directly overhead 
-lead the movement with your elbow 
-keep a slight bend in your elbow once the weight overhead
-lower the weight back down to your shoulder 
-keeping your torso still and ribs stacked over pelvis press the weight back overhead 
-briefly pause 
-lower the weight down to the ground 
-repeat for recommended time then switch side

Kneeling Single Arm Snatch + Press

Recommended time: 40 seconds 
Recommended weight: medium to heavy

Modifications: limit weight, standard standing snatch 

Substitutions: standing snatch, kneeling woodchoppers

Form:
-start in a kneeling position holding a weight in both hands 
-hold a single weight in front of your hips 
-keep your ribs stacked over your pelvis 
-maintaining a tall posture begin to snatch the weight overhead 
-as you are snatching your weight overhead pickup one knee and drive it up and toward 
-place your foot flat on the ground at the same time your weight is overhead 
-do not lock out your elbows 
-pause at the top of the rep, then as you lower your weight back to your hips remove your front foot and bring it back to kneeling position 
-on the next rep switch to the other knee to drive it forward

Kneeling Power Snatch

Recommended time: 40 seconds
Recommended tempo: fast 

Modifications: slow down tempo 

Substitutions: high knee 

Form:
-start standing in front of your weight with your chest tall and ribs stacked over pelvis 
-lift one foot off the ground and briefly tap it into your weight 
-as quickly as it touches the weight remove it and place it back on the ground 
-switch your feet and tap the other foot onto the weight and back to the ground 
-go as quickly as you can

Toe Taps

Recommended time: 40 seconds per side 
Recommended weight/resistance: light to medium 

Modifications: can place bottom knee down (shown in video)

Substitution: kneeling windmills 

Form:
-start laying on your side with your forearm flat on the ground and ankles stacked on one another 
-press into your forearm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your elbow is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-with your top hand, grab your weight and begin to press it overhead 
-maintain integrity of your side plank 
-press until your weight is overhead 
-lower slow and controlled without twisting your torso 
-repeat

Side Plank Shoulder Press

Recommended time: 40 seconds 
Recommended weight: light to medium 

Substitutions: standard crunch 

Form:
-start laying on your back 
-lift your legs into the air so that your hips are at a 90 degree angle and your toes are pointed to the ceiling 
-holding a weight or use bodyweight
-pretend a string is attached to your chest 
-as you crunch, think about lifting your entire chest off the ground 
- do not round your shoulders to crunch
-reach the weight to touch your toes, don’t let your feet swing, keep them still
-lower your chest

Toe Touches

Recommended time: 40 seconds 
Recommended weight; light to medium 

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

Can also just lower and lift the leg without the upper body crunch

Substitutions: deadbugs 

Form:
-lay on your back with your feet  straight out in front of you 
-lay our arms out in front of you extending your weight forward 
-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
- lift until your shoulders are a few inches off the ground 
-from there, lift your legs 45 degrees off the ground, keep trying to have your shins meet your weight 
-slow and controlled lower and lift one leg at a time keeping your upperbody off the ground

Stationary Alternating V-Ups

Full Body HIIT

Full Body HIIT 8.2.24

Lower Body 9.9.24

Optional Cardio 9.7.24

Great workout to start the week! Thanks so much!

Intan

Love this one.  Def a new fave. 👊🏼🙌🏻💪🏼

Michelle

Hannah

Full Body HIIT 9.6.24

That finisher was brutal! Decided to do the bike because I haven’t done a bike for 10 years lol! Not my fave! But it was a good burn!

Olivia

Upper Body Strength 9.5.24

Awesome, quick full body after a road trip vacation!

Maggie

longer runs 3 days a week prepping for my half marathon means full body lifting days! 💪🏼

Brianna

Full Body Strength 9.3.24

Didn’t have time to fit in all rounds but I’m still shaking. This was deceptively tough!

Nikyla

Wish I could have gotten my heart rate up more with the EMOM. I added more reps to help with that

Kaitlyn

Paula Kane

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Courtney

Optional Cardio 8.31.24

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Eugenia

Another great one I’m going to download! Even on day 2 of my period I was able to get into this workout and feel great about what I accomplished this morning. I need to figure out those sissy squats but practice makes perfect!

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Lacy

Upper Body Strength 8.29.24

Delaney

Dominique

Full Body Strength 8.27.24

I cannot believe I completed it. Legs and core burning.

My core is burning 🥵! Great workout 💪🏻

Lower Body Strength 8.26.24

Jennifer

Optional Cardio 8.24.24

Great way to start a day! Love it 🤜🏻🤛🏻

The sweat is REAL 😅 such a tough one. I’ve only been able to complete 2 rounds.

Chelsea

Full Body HIIT 8.23.24

perfect upper body day to feel a good pump 💗

Upper Body Strength 8.22.24

Lora-lea

Full Body Strength 8.20.24

Wasn’t going to workout today but so glad I did!! 💪🏼🔥

Lower Body 8.19.24

Enjoyed the cardio and booty burn out! Just what I needed after letting my left arm fully heal.

Optional Cardio 8.17.24

It's inconvenient not to have the break timer already set to 20 seconds...I thought it would be harder but instead I did 4 rounds! 😎

Loved this one!! Also love the new format of showing previous weights and reps!

Great workout. Just what I needed and enjoyed it a lot.

Full Body HIIT 8.16.24

My shoulders are on fire! I have a goal of being able to do an unassisted pull up some day, but for now I’m glad I can even do them with bands. 🙌🏼

Enjoyed the cardio at the end and the regaining strength in upper body.

Upper Body Strength 8.15.24

2 mile recovery run and some full body strength to finish the week!

Full Body Strength 8.13.24

Krista

Lower Body Strength 8.12.24

Whoa dignity! 90 seconds on the assault bike brought my heart rate to 169 😮‍💨😮‍💨😮‍💨

Hung on to the treadmill for dear life on that one 😂😂

Optional Cardio 8.10.24

Perfect workout to do on vacation when you want to get a little something in but don’t have a ton of equipment. I substituted the devils press for burpees. 4 rounds in 20 minutes and I feel great!

this was my first workout after coming back from holiday… It was really hard!! I did 4 laps in 26 minutes but then I had to stop because I couldn't do it anymore! Anyway, pretty satisfied.. I'll get back to my strength and endurance!

Morgan

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

Imani

Full Body Strength 8.6.24

Arpita

Loving seeing little improvements of things I wasn’t able to do 2 years ago. 🙏🏼🙌🏼

Lower Body Strength 8.5.24

Optional Cardio 8.3.24

did this one again today! it was a great pump after my 3 mile run💪🏼

Upper Body Strength 8.1.24

Super excited about the new training phase. Great start after vacation to hit a bit of everything!

Uber modified and not finished- my body is cranky! Listening to it and going for life long habits over “crushing” every workout. This was enough for today 🙏

Full Body Strength 7.30.24

First weighted workout in a while. Did not disappoint 👏🏼

Virginia DelBondio

Easy to do in gym and made me very sweaty haha

Alexandra

NEW TRAINING PHASE: Lower Body 7.29.24

Optional Cardio/HIIT 7.27.24

Lol what an ending to the guide! My goodness! Definitely noticed an improvement:)

Maddie

Shannon

The perfect mix of strength, mobility and cardio! Absolutely dead but also SO ALIVE!!

Full Body HIIT 7.26.24

Humbling for sure- ugh great challenge today

Enjoyed it and glad I made it until the end. Also enjoyed the core workout.

Pull 7.25.24

I absolutely LOVE this finisher. The whole workout is so much fun and that is by far my favorite finisher.

Nada Alabbar

back on the grind! training for a half marathon, so yesterday was a run day💪🏼

Lower Body 7.23.23

Great start to a long weekend! Burning 🔥 arms

Loci no the condition. It should be called sweaty condition during the summer

Not very easy! The slow motion push up was challenging but still enjoyed it.

Push 7.21.24

This was an awesome 5am workout session before work. I love these cardio/HIIT days. Simply great for ending the workout week.

Jojo

Optional Cardio/HIIT 7.20.24

mary kate

Such a great workout. Excellent full body combos.

This was a killer! I took my time and focused on using my core for all workouts and boy!!! Spicy!! Them duck walks though 🥵 #killerworkout

Deylin

Full Body 7.19.24

I loved this upper body workout. I am getting stronger which makes upper body days more enjoyable.

Got as much done as I had time for today!

wow am I sore! No heavy lifting for a week and a half has me FEELING this week. 💪🏼

Pull 7.18.24

40 minutes, legs are dead and feeling like a million bucks! Happy weekend! 💪🏼

Lower Body 7.16.24

This was great!! Excellent start for the week. I am also noticing that I am getting slightly stronger which is awesome because my upper body is really weak.

quick one before work, but still a burner!!!💪🏼

Push 7.15.24

I absolutely love love love this HIIT workout. It is so much fun, I get to move my whole body, and work on my stamina. I also make sure not to use light weights to up the difficulty a little.

Optional Cardio/HIIT 7.13.24

Been off my normal consistent routine - so to fit in a nice HIT felt great!

Christine

Anessa

Full Body 7.12.24

Jessica

Enjoyed it and sweated off the condition part!

Pull Day 7.11.24

One of my favorite leg days. I love supersets and this workout has the best supersets. I’m a little worried I won’t be able to go up and down the stairs tomorrow 🤪.

I watched my legs shake in the mirror during those RDLs😅

It’s been a minute since getting a good lift in. Sickness, vacations, summer, and just life. But finding other ways to be active through it all, even if it’s not lifting 💗

Full Body HIIT 8.2.24

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