Name: Playbook - Hannah Bower - Optional Cardio/HIIT 6.22.24
Uploaded: 2025-07-08T00:56:35.299Z
Duration: 30 min
Description: Optional Cardio/HIIT 6.22.24

Courtney

I’ve been taking these workouts outside each week and I’m obsessed 🤩

Lacy

Did this outside this am - what a difference fresh air and a good sweat can make to your day!

Shannon

🥵🥵🥵 I ran all the run sections at 8mph except the last one! So proud of myself!! Pouring sweat🥵

Anessa

This is an optional workout for those who enjoy running/cardio sprints.

Your progressive overload is to see if you can increase your pace.

Don’t have a treadmill? Don’t worry! You can sub out the running with any cardio of your choice (biking, rowing, stairs, eliptigo, ski erg, jumping jacks, burpees ect)

You will need an optional band for this warmup

Recommended reps: 5-8 per side 

Modifications: remove band, limit range of motion 

Substitution: kneeling CAR

Form:
-start standing in front of something you can hold onto for balance
-blade a band around your feet 
-keeping chest tall, lift one knee up to 90 degrees 
-pause at the top of the rep 
-then you’ll swing your knee out laterally to the side keeping your knee hip level 
-pause once you’ve hit your lateral range of motion 
-keeping knee high return it in front of your torso 
-lower and repeat

Standing Banded 90/90

Recommended reps: 10-20

Modifications: add more bend to your knees 

Substitution: toe raises 

Form:
-start standing chest tall ribs stacked over pelvis 
-always keep a slight bend to your knees
-but without bending to jump press through your ankles and the balls of your feet to press off the ground 
-push through as much as you can 
-when you land DO NOT land with locked knees, land with enough bend to absorb your shock, but not so much bend that you use it to power your next jump 
-jump is powered through ankles, calves, and the balls of your feet

Toe Hops

Optional Running Corrective Warm-Up

You will need a treadmill (optional) and a dumbbell for this workout

Recommended time: 50 seconds 
Recommended speed: medium to all out effort. Last 20 seconds should be a challenge 

Equipment substitutions: any cardio machine of your choosing (bike, eliptigo, ski erg, rower, stair master)

Substitutions: if you’re doing this at home you can do 30 seconds of jump rope, burpees, squat jumps, high knees, mountain climbers, lunge jumps, frog jumps, or any movement that you enjoy that spikes your heart rate.

Recommended reps: 8 total leg lifts PER arm 
Recommended weight: light to medium

modifications: BAND IS OPTIONAL

Form
-start standing with your chest tall and hips stacked over pelvis, keep your feet about hip width distance apart
-press one weight overhead
-from here you will lift one knee to 90 degrees at a time, try and keep as stable as possible, no leaning or wiggles
-pause at the top of the rep 
-perform reps per knee with one hand up
-then you will switch your hands, 
-repeat

Overhead Single Arm Banded March

Reps are per side
Recommended reps: 6-8
Recommended weight: light to medium 

Modifications: Bodyweight or with a band, remove the twist 

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 
-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 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Windmill

Recommended reps: 5-8 reps per side 
Recommended weight: light to medium 

Modifications: remove weight, hold weight down by side, use a band or hold onto a safe surface, limit range of motion, limit reps 

Substitutions: curtsy lunge, side lunge 

Form:
- Start in a standing position with a tall chest and ribs stacked over pelvis
-feet are wider than hip-width apart
- begin to bend your knee and lean towards it
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- lower as far as range of motion allows, you may feel a stretch in your inner thigh 
- press through your glute back to standing
-alternate sides

Front Racked Alternating Cossack Lunge

Recommended reps: 5 per arm (10 total)
Recommended weight: light ti medium 

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

substitutions: plank shoulder taps

Form:
-start in a elbow plank position with your core appropriately engaged to manage any pressure, feet hip width apart, elbows underneath shoulders, and hips square
-place your weight outside a few inches away from your hand
-shift your weight into the forearm 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 forearm 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

Elbow Plank Reach Through

Recommended reps: 5-8 per side
Recommended weights: light to medium
 
Modifications: remove the snatch and keep weight either at shoulder or at overhead position 

Substations: front racked reverse lunge

Form:
-start standing with your chest tall and ribs stacked over your pelvis
-hold a weight in one hand down by your side 
-as you are stepping back into your reverse lunge, in your opposite hand, you will begin to snatch or lift your weight overhead 
-whatever hand has the weight is the leg that will step backward so that the opposite leg is the one that is forward
-once your weight is safely overhead step backward and perform a reverse lunge
-do not lock out your elbow, keep a slight bend 
-step forward back to starting at the same time you will lower your weight 
-repeat

Reverse Lunge Snatch

Recommended reps: 5-8 per leg 
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

Alternating Stationary V-Up

Recommended reps: 8-10 per leg
Recommended weight; none

Modifications: lean your torso back, place hands in the ground 

Can also perform seated on a bench and practice lifting your knee up as high as you can at a 90 degree

Form:
-start seated with your chest stacked over your ribs and one foot extended straight out, one knee bent close to your hips 
-place your hands down on the ground for support or around your bent knee 
-using your hip flexors you will lift one leg as far off the ground as you can
-lower slow and controlled trying to keep your ribs stacked over your pelvis 
-switch legs
-repeat

Seated Hip Flexor Lifts

Recommended reps: 5 per arm
Recommended weight: light to medium 

Don’t have access to challenge weights? Increase reps to 10

Modifications: front racked squat 

Form:
- Start with feet hip width-ish apart, chest tall and ribs stacked over pelvis 
-press and hold one weight overhead, keeping your ribs tucked, don’t let them flare or your chest arch 
- keeping your weight overhead begin to 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 
-with the hand that is not holding the weight, touch the ground 
-keep your core engaged and activate your glutes to push back to standing 
- always keep your weight directly in line with your elbow and your shoulder

Single Arm Overhead Squat

Recommended Reps: 5 per leg 

Modifications: limit range of motion 

Substitutions: slow and controlled mountain

Form:
-start in an engaged plank position with hands underneath shoulders and toes tucked and pressing into the ground 
-keep your core appropriately engaged as you lift and bring one knee as close to your chest as you can 
-from there, lower your knee so that it briefly touched the ground 
-then press through your hands and foot while rounding out your shoulders  to lift your knee as far in the air as it can go 
-repeat

Plank Cat Cow

Recommended time: 60 seconds 
Recommended speed: medium to all out effort. Last 20 seconds should be a challenge 

Equipment substitutions: any cardio machine of your choosing (bike, eliptigo, ski erg, rower, stair master)

Substitutions: if you’re doing this at home you can do 30 seconds of jump rope, burpees, squat jumps, high knees, mountain climbers, lunge jumps, frog jumps, or any movement that you enjoy that spikes your heart rate.

Recommended reps: 5 per leg 
Recommended weight: light 

Modifications: place feet on the ground, limit range of motion, perform just upper or lower body reaches 

Substitutions; marches 

Form:
-start laying flat on the ground with your arms extended straight to the ceiling holding into your weight and feet flat on the ground with bent knees 
-appropriately engage your core to lift your legs to 90 degrees in the air 
-keep your knees bent 
-lower your weight at the same time you lower and extend one leg as far as range of motion allows while you manage core pressure 
-once you reach the ground or hit range of motion, engage your core to pull your arms and knee back to stating position 
-repeat on the other side

Deadbug

Recommended reps: 8-10
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

Recommend time: 15 seconds 
Recommended weight: light to medium 

Want to make this more difficult? Straighten your legs into a V-up position 

Modifications: remove weight 

Substitutions: hollow hold 

Form:
-In a seated position, shift your weight so that it’s on the top of your glutes/sacrum region 
-keep your chest as tall as you can and your back as flat as you can
-hold a weight beneath your chest 
-engage your core to lift both legs off the ground 
-keep pressing your knees into the weight/or elbows

Weighted Boat Pose

Run HIIT Circuit

Optional Cardio/HIIT 6.22.24

Summer Burn| Week 9 Day 2| Functional Strength & Core

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Michelle 

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Just when I start to think I’m getting the hang of these summer burn workouts…you humble me! 😅😅

Cheyenne

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

Andrea

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

Summer Burn| Week 7 Day 3| Functional Strength & Core

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Morgan

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Beatrice

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

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

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

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

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

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

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

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

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

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

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

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

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

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

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

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

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

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

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

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

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

MADE myself do this. That mental strength training though

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

Amanda

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.

Optional Cardio/HIIT 6.22.24

Community

More workouts from Hannah Bower