Name: Playbook - Hannah Bower - Full Body HIIT 8.30.24
Uploaded: 2024-10-07T01:24:52.985Z
Duration: 30 min
Description: Full Body HIIT 8.30.24

Absolutely drenched! 🥵 
Felt good to be back in the gym with minimal weights but still targeting allllll the things

Morgan

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!

Cristine

Five rounds. Every round got harder. 😂🥵

Taylor

Devils press is a CHOICE to end with, nice and spicy!

Katie

You will set a timer for 20-30 minutes (depending on time) and go through the listed movements as many times as you can.

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 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

Corrective Warm-Up: Full Body

Go through the movements as many times as you can in whatever time you have available (15-30 min).

Rest as needed.

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

Modifications: slow down the movement 

Substitutions: curtsy lunge, lateral lunge, Cossack squat 


Form:
-start standing with chest tall, ribs stacked over pelvis, and feet hip width apart
-begin to jump laterally so that your weight lands on the side in which your are moving 
-lower down into a side lunge by hinging at your hips and dropping your torso (still keeping it neutral)
-drop low enough for one of your hands to touch the ground 
-then immediately press through your feet to jump laterally to the other side 
-land with bent knees and an appropriately engaged core 
-touch the ground, repeat

Skaters

Recommended reps: 8-10 per side 

Modifications: place your bottom knee down, remove hip dip 

Substitutions: side plank crunches 

Form:
-start laying on your side with your forearm  on the ground and ankles stacked on one another 
-press into your fore arm and the side of your bottom foot to help lift your hips, thighs, and torso up off the ground 
-make sure that your hand is underneath your elbow 
-have your shoulders stacked upon each other and your hips stacked upon each other 
-lower your bottom hip to briefly touch the ground and then press it back to side plank 
-from there, take your top knee and top elbow and crunch them laterally to meet in your midsection 
-briefly pause at the crunch and then release your engagement back to side plank position

Side Plank Dip + Crunch

Recommended reps: 8-10 per side 

Modifications: remove weight and allow leg to remain flat on the ground 

Substitutions: bicycles

Form:
-start seated on the ground with one bent foot trapped under a dumbbell
-have your other leg extended out in front of you 
-lay down on your back 
-perform a sit-up keeping your elbows wide behind your head 
-lead with your chest as if a string is pulling your thoracic cavity 
-begin to bend and left your free leg 
-as you’re lifting your chest twist your torso so that the elbow opposite of your free meets your knee in a cross body crunch 
-pause at the top of the rep, 
-lower slow and controlled

Single Leg Cross Crunch

Recommended reps: 8-10

Want to make harder? Add weight or perform full range sissy squats 

Modifications: can use a cable, use - a band or multiple bands to hold onto, limit range of motion 

Form: 
-optional* station a band or multiple bands, at midline level height while your on your knees, to a steady object
-scoot back so that there is tension. The farther back you are, the more assurance you will get; the closer, the more Bodyweight this becomes 
-in a kneeling position with your chest tall and shoulders retracted, lean your whole torso backward 
- it is very important to engage your core and keep your torso stable as you lower down 
-go as far as range of motion allows
-engaging your core, hip flexors, and quads keep your torso straight as you lift back up to kneeling

Bodyweight Leg Extension

Recommend reps: 8-10
Recommended weight: medium to heavy 


Equipment substitutions: kettlebell, bands 

Modifications: instead of performing a snatch like motion to get the weight overhead, break the movement up: deadlift, curl, press 

Form:
-start standing your ribs stacked over pelvis, chest tall, and feet planted firmly in the ground about hip width apart 
-hold your weights down in front of your thighs 
-lower down to the ground by hinging at your hips and bending your knees 
-you’ll lower far enough for your weights to gently touch the ground 
-from there, extend your hips similar to how you would a kettlebell swing 
-this is to help generate momentum to snatch or pull your weights from below your hips to shoulder level 
-you can pause the weights at your shoulder and then strict press them overhead, or you can continue with a snatch motion and snatch them overhead 
-do not lock out your elbows overhead 
-once weights are overhead, lower them to the ground
-repeat

Devil Press

Circuit

Full Body HIIT 8.30.24

Lower Body 10.7.24

Catherine

I am in LOVE with these bananas awesome workouts. My favorite so far!!! Honestly…would love some more plyo in the future👀👀👀

Emily

Courtney

Full Body HIIT 10.5.24

Not a fan of rounds 5 & 6…. Didn’t feel like an on fire workout…

Michelle

Upper Body 10/4/24

Explosive knees were hard. I tore my ACL a long time ago and I never regained strength in that leg. I kept trying tho 🤪😁

Jennifer

Lower Body 10.3.24

I’d high five you, but I can’t lift my arms cause they’re jello now 😂

Mela

Jessica

Upper Body 10.1.24

After a couple months of life changes (first time homeowners and a new foster fail pup 😂), I’m at a point where I feel like I can once again handle the intense challenge your workouts bring to my daily routine. This was my first one back, and holy moly, I hadn’t realized how much I missed working out to your sets. Thank you for all the awesome content, and congrats on your pregnancy!

Kayla

Olivia

New Training Phase! Lower Body 9.30.24

Optional Cardio 9.28.24

Great hiit workout. Quick and intense. I enjoyed it.

Dominique

Pushed it since this is the end. This is my third program I’m finishing and I’m starting to see even MORE body recomp 💪💪💪🙌🙌🙌

I hurt my back 10 days ago. I refuse to stop working out. I have dropped weight in my lifting and make sure my form is correct. I want 52 weeks of exercise this year

Full Body HIIT 9.27.24

Enjoyed the upper body workout and actually felt my arms burn.

⭐️⭐️⭐️⭐️⭐️⭐️ as always!

Upper Body Strength 9.26.24

Elisheva

Full Body Strength 9.24.24

Delaney

Just what I needed to burn and felt it in the right places. I enjoyed it.

Erin

Lower Body Strength 9.23.24

Short intense cardio. I enjoyed it until the end and really sweated it.

Cassie

Optional Cardio 9.21.24

Brianna

Had a sort of sh💩tty day and this was the perfect reset!

I was only able to squeeze in 15 minutes but I’m sweating 👏🏼🙌🏼

Lexi Lou Williams

Full Body HIIT 9.20.24

I enjoyed it and it was not easy. My arms and shoulders on fire 🔥

Upper Body Strength 9.19.24

This one always takes me a bit to complete but solid workout! 💪🏼

Lacy

I have to REALLY adjust my expectations on some of these to complete it…but I DID IT 💪💪💪

Full Body Strength 9.17.24

I enjoyed it and I cannot believe I finished it.

The ass beating I absolutely needed 😂😅💪 feeling strong!

Chelsea

Lower Body Strength 9.16.24

Got some me time 🧘🏻‍♀️ with this one. Also noticed significant improvement in my Superman’s since adding Pilates to my routine! 🦹🏻‍♀️

Optional Cardio 9.14.24

Margaret 

Got tired at the end but I enjoyed it and sweated it.

Hit workouts are always ones I avoid but now I’m starting to love them!🙌🏼

Full Body HIIT 9.13.24

Jess

Too some much needed rest and it feels good

Upper Body Strength 9.12.24

I enjoyed the workout and sweated. Full body was simple and intense at the same time.

Full Body Strength 9.10.24

Enjoyed the legs workout. I upped the weight and completed it.

First day back after a week vacation is always rough. 😅

Cheyenne

Lower Body 9.9.24

Ashley

Optional Cardio 9.7.24

Stilled sweated but enjoyed the quick intense hiit workout.

Sally

Full Body HIIT 9.6.24

Upper Body Strength 9.5.24

Kiki

💪🏽💪🏽🦵🏽🦵🏽🥵🥵🔥🔥

Enjoyed it from the beginning until the end.

Full Body Strength 9.3.24

All I can say is 🍑🔥🔥!! 
Tbh, I forgot the last 5 min was an EMOM so I started doing the reps continuously and wondering how in the world I was going to make it the whole 5 min 🤣🤣 so I finished the last 2 min as an EMOM 🥵🥵🥵🥵 I’m dead.

Kathryn

Lower Body Strength 9.2.24

So. Sweaty. 🥵 wish I still had my assault bike for this one.

Optional Cardio 8.31.24

5 month streak of work outs!! Probably the longest streak I’ve done since having kids (5years). Feeling so much stronger!

🔥 love how strong I feel after this one 💪🏼

Upper Body Strength 8.29.24

Morning workouts are so much harder than afternoon for me 😂💪🏼

This one always gets me. One of my favorite full body workouts.

Full Body Strength 8.27.24

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

Lower Body Strength 8.26.24

Optional Cardio 8.24.24

I could do only 2 rounds…. But it was so good

Arpita

This is killer! Only made it through 2 rounds again, but I’m happy with it!

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

Full Body HIIT 8.23.24

Was tired after vacay but still did it! Even saw improvement from the last time I did this workout. 💪🏼

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

Nice cardio workout day to end my week. Easy yet effective. I love these workouts every once in a while.

Nada Alabbar

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

Optional Cardio 8.17.24

This workout LOOKS easy and it would be if you go for light weights but once you up these weights it becomes quite challenging. 
I enjoyed this workout honestly and the gorilla rows are surprisingly fun. I have never done them before.

Krista

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! 😎

Full Body HIIT 8.16.24

That finisher truly finished me this morning. That assault bike really did a number on me. 10 sets with 10 reps push press 😰😰. I honestly did not think I would be able to finish all 10 sets of the finisher but I did 💃🏻.

It was tiring! especially the 10 lap finale!🥵👊🏻

Upper Body Strength 8.15.24

That leg press superset absolutely KILLED my quads. I loved this full body workout and made me realize I am getting stronger because I kept saying to myself I can go heavier with the weights.

Full Body Strength 8.13.24

That EMOM was a killer. I don’t think I will be able to walk properly tomorrow. Those hops 🥵🥵 just kills the legs. I had fun doing this workout and I was shocking faster than usual.

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!

Amanda

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!

Full Body HIIT 8.9.24

Upper Body Strength 8.8.24

First let me say that this was one of the best, if not the best full body workout I have ever come across. 
Now… what the hell was that!!! 🥵🥵🥵 this was deceptively BRUTAL. I think I need a nap to recover🤣. But honestly this was a great workout I was shocked that I was able to do the full range renegade row, did not know I had the ability to do that. I highly recommend this work.

Full Body Strength 8.6.24

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

Lower Body Strength 8.5.24

My abs are on fire. Very deceiving 😅. I’m guessing I will have difficulty sneezing and coughing tomorrow🤣

Optional Cardio 8.3.24

Brutal brutal brutal, yet amazing. I am drenched.

Full Body HIIT 8.2.24

Great upper body workout. Did not expect to like it this much and that finisher was woooow, harder than expected and I loved it 😊

Upper Body Strength 8.1.24

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

Nikyla

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 HIIT 8.30.24

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