Name: Playbook - Hannah Bower - Full Body HIIT 8.9.24
Uploaded: 2024-08-21T18:30:24.210Z
Duration: 30 min
Description: Full Body HIIT 8.9.24

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!

Kiki

Morgan

Great quick circuit workout. Still burned and sweated off.

Dominique

Took me a long time to get motivated this am, but this was EXACTLY what I needed!

Shannon

4 rounds in 20 minutes. 10 reps throughout. No rest. I’m a sweaty mess!

Aubrey

Been doing alternate weeks of Pilates and gym/strength workouts. Used this as my first gym workout of the week and LOVED it. Perfect mix to get back in this week 😤😤

Stopped at 25 minutes because I was dying 😭 
Completed 4 rounds.

Maggie

Emily

Only 3 times through in 30 mins but it was still one of my favorites!

Rachael

Completed ALMOST 5 rounds minus the devil presses with 15# db 👏✨

Chelsea

Taylor

My soul left my body ☠️ just when you think it's done - devils press makes you dig deep!!

Katie

Christine

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 8.9.24

Cheyenne

I really love the opening stretches! And my arms were shaking at the end! Great workout!

Tiffani

Full Body Strength 9.10.24

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

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!

Kelsey

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

Brianna

Full Body Strength 9.3.24

Really sweated it and legs are on fire 🔥 Enjoyed the jump exercise especially the emom one.

Eugenia

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

Nikyla

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Courtney

Optional Cardio 8.31.24

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

🤜🏻🤛🏻 it was really nice! Good sweat

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Lacy

Upper Body Strength 8.29.24

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

Margaret 

Delaney

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.

Full Body HIIT 8.23.24

perfect upper body day to feel a good pump 💗

Upper Body Strength 8.22.24

Kathryn

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

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

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

Full Body HIIT 8.2.24

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 🙏

Paula Kane

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

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

Full Body HIIT 7.26.24

That hamstring curl is a killer. Great morning session to start my day

Nada Alabbar

Humbling for sure- ugh great challenge today

Pull 7.25.24

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

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

Lower Body 7.23.23

I almost didn’t do this today. But it felt pretty good!

mary kate

Great start to a long weekend! Burning 🔥 arms

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

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

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!

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 💗

Lower Body 7.9.24

Emilia

Can’t wait to feel this for the next 3 days 🫠🤪🤪

Megan

Push Day 7.8.24

I absolutely loved this workout. My endurance in running is improving and I am so happy about it because I am not a runner but always wanted to be.

Optional Cardio/HIIT 7.6.24

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 😂.

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

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 🥵

Full Body HIIT 8.9.24

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