Name: Playbook - Hannah Bower - Full Body HIIT 9.13.24
Uploaded: 2025-12-03T15:39:08.809Z
Duration: 40 min
Description: Full Body HIIT 9.13.24

Katherine

Love this full body it takes me 40-45 mins to do 2 rounds but that’s enough for me 😂

Only ever able to do 2 rounds, but man does it kick my butt!!

Kathryn

Margaret

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

Dominique

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

Lexi Lou Williams

Theoretically, great, and definitely a good sweat. But way too long. Even two rounds with almost no rest is nearly 30 minutes. Definitely understand you can modify, but when the workout says, it’s 40 minutes, I expect to be able to complete it in 40 minutes, all three recommended rounds. But there is no way!

Aubrey

Lora-lea

On the toe touches, my legs always seem to shake when I try to lengthen them and my feet are to the ceiling? Could tight hamstrings and hip flexors cause this?

Shannon

Brutal and amazing as always 🫶🏼💀

Erin

What a burner! I only ever get 2 full rounds done in 40-45 minutes but I’m dead 😱

Lin Bogush

Taylor

only had 2 rounds in me today- so challenging 🥵💪🏼

Amy Ball

Holy moly that was tough 2 rounds was enough 😂

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 9.13.24

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Janessa Orwig

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

Max Testing Week: Bench Press + Deadlift

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Full Body HIIT 9.13.24

Community

More workouts from Hannah Bower