Name: Playbook - Hannah Bower - Optional Cardio/HIIT 6.29.24
Uploaded: 2025-05-12T02:56:03.249Z
Duration: 30 min
Description: Optional Cardio/HIIT 6.29.24

Courtney

Rachel S.

Really sweated it till the end and enjoyed the circuit. 😓 🥵 😊

Dominique

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

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

Similar to last week, but this time you’ll have fewer movements but you’ll go through the circuit twice! Keep an eye on the times, first round you’ll run for 60 seconds, second round 75 seconds 

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

Recommended time: 60-90 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.

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 time: 60-75 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: 5-8 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
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

Run HIIT Circuit

Optional Cardio/HIIT 6.29.24

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

From 100lb bench press to 118lb. Dang that felt good!

Stephanie

Max Testing Week: Bench Press + Sprint

This. Program. Works! 

I K N E W this one was going to give me a huge confidence boost! 

New Hip thrust max out at 350! 
Run was .05 miles faster!
Pushups increased by 50% and in half the time!

Max Testing Week: Hip Thrust + Push-up

Wow! Went from no chin ups to I can do one and then rest and do another. Did several with rest. Was at 30 for a one rep max shoulder press now I can do 35 for 3. Not the prettiest but I got it done

Wow that was challenging and surprising that I can lift 27.5 dumbbells for the shoulder press.

A little disappointed that I couldn’t do a full chin up unassisted; BUT I got half way up and that’s more than I could do at the start. I also held my chin above the bar for 10 seconds- both are wins! 

Max weight was still 35lbs but feels like I can do more. I have a muscle that is acting up this morning in my arm so I’m going to revisit the press. 

Overall, I see more muscle tone, definition, and strength!

Max Testing Week: Chin Up + Shoulder Press

My 100 percent was 175lbs for the sumo deadlift and my max jump is 7ft. I hope this is good.

Loved this test! I went up 20 pounds for my one rep max! I tried to go up 5 more but I failed even after trying twice. But I’m happy with the progress!

Ok… This Monday started out with happy tears and a 🥹😃

165lb deadlift done 4 times! 12 weeks ago I could barely do 1 rep! 

Jump was consistently 5’9. 12 weeks ago my longest was 5’6 and was not consistent!

Max Testing Week: Sumo Deadlift + Broad Jump

Wk4/Day3 DELOAD! PHASE 3 |5.1.25| Lower Body Explosiveness

Morgan

Ummmm the new timer feature is amazing!!! 🙌🏻

Michelle

The new timer on the circuit will make you sweat even more! That was fun!

Wk3/Day4 DELOAD! PHASE 3 |5.2.25| Power & Athleticism: Upper Body Power

Done yesterday but forgot to finish in the app. Ran out of time so skipped the last set but still felt the burn!

You know it’s good when, even on deload weeks, you get that slight pump feeling! 💪🏻

 Wk4/Day2 DELOAD! PHASE 3 |4.29.25| Power & Athleticism: Upper Body Push

Surprised myself with the hip thrust and put more weight on 🙂‍↔️🙂‍↕️🙂‍↔️

Taylor

It might be a de-load week but holy sheesh… you still get a good sweat!

Wk4/Day1 DELOAD! PHASE 3 |4.28.25| Power & Athleticism: Lower Body Power

I enjoyed the legs and lower body. I challenged myself to lift heavier in some and am amazed that I got stronger than last week.

Love a good leg day. Those sprints are my favorite !

This one takes me longer to do, just because of all the different equipment (and having to go to different places in the gym), but it never disappoints and always gives me a phenomenal glistening sesh!

Wk3/Day3 PHASE 3 |4.24.25| Lower Body Explosiveness

sarah

Definitely so much stronger this time. I’m loving all of the thought. Editing. Time. You’ve spent so much hard work all while being a wife mom daughter sister. You are Amaaazing. I look up to you in so many ways. Praying to get pregnant soon. Bc you are the reason I have faith it’s possible. Your struggles. Overcoming them. I pray so many blessings over you and your family. ❤️❤️❤️❤️

Alexandra

I enjoyed it and was able to handle it better.

Wk3/Day4 PHASE 3 |4.25.25| Power & Athleticism: Upper Body Power

Always showing me how to do new exercises! You keep workouts fun!!

Chelsi

Took it slow and easy. I did a slight modification for left delt is sensitive by lowering weight in some exercise that involves using delts.

Wk3/Day2 PHASE 3 |4.22.25| Power & Athleticism: Upper Body Push 

Love the explosive jumps every single time 🔥

Lindsay

Martyna

Wow that hammy, booty and lower back engagement 🥵

Julia

Wk3/Day1 PHASE 3 |4.21.25| Power & Athleticism: Lower Body Power

Brittany

I enjoyed legs day and it got easier and I also enjoyed the core.

Wk2/Day3 PHASE 3 |4.17.25| Lower Body Explosiveness

Reliefs that I finished it. Fighting with my tendencies.

That core man. I can only do one round 🥵

Wk2/Day4 PHASE 3 |4.18.25| Power & Athleticism: Upper Body Power

Love the Turkish getups at the end of this one 🔥

I enjoyed it and didn’t take me too long. I sweated it in the end.

Wk2/Day2 PHASE 3 |4.15.25| Power & Athleticism: Upper Body Push

Wooooo felt the mental toughness with this one along with the physical 🔥

Stuck to same amount of reps for hip thrust as last week but they were easier this time. Glad I didn’t try to push it!

Ashley

Wk3/Day 1 PHASE 1 | 2.24.25| Glutes, Hamstrings & Adductors

I had to split this one in two 30 mins sections - not ideal but got it done!

Started listening to pop then realized how hard this is and had to switch to hardcore 😂 I loved it though!!

Chelsea

Wk3/Day 2 PHASE 1 | 2.25.25| Back, Biceps & Delts  

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

HANNAH THESE WORKOUTS ARE EVERYTHING!!!!!

Wk1/Day4 PHASE 1 |2.14.25| Chest, Triceps & Delts

This was a good one but I didn’t get to finish because of time!

Kicked my freakin butt!!
I needed this push today.
Glad I saw this program, I am just starting, but super excited to do it all!

Brook

Wk1/Day2 PHASE 1 | 2.11.25| 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.

Kiki

WK 4| 1.27.25| Glutes, Hamstrings & Adductors

Great workout! Enjoyed this upper body one!

got it done with a 2 mile recovery run!!🏃🏼‍♀️‍➡️

Brianna

Wk 4 |1.28.25| Back, Biceps & Delts  

Can’t believe I got through that. I didn’t feel like working out but hit some new PR’s to my current progress. Feels good!

Katie

Wk 3 1.23.25 Quads, Glutes & Adductors  

Great workout. Increased my weight with chest press, feeling excited for those tiny wins/progression. Couldn’t do enom at the end, my shoulders are pinching in the front😖

Chest and tris are my least fav, but I enjoyed the challenge

Brooke

First day back after 3 sick days. Sad this wasn’t a strong day for the 3 rep part but felt good to get back

Wk 3 |1.24.25| Triceps & Delts

I actually enjoyed doing legs today, feel the small changes happening! Steps ups are still my least favourite🥵

WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Upped my weights in just about all but the last set of the lat series. Feeling very pumped and strong 💪

Ugh! Great workout! Upped my weights with some of the workouts. Feels good to slowly progress🥹 thanks for the workouts!!!

Really enjoying these workouts. I’m noticing my strength increasing!

Markie

Wk 3 |1.21.25| Back, Biceps & Delts 

Quads and hip flexors WILL be feeling that tomorrow 🤭

Great workout! I actually enjoy the leg day today and went heavier on my elevated squats, feels great to hit those PR’s after a long time! Thank you for awesome workout

My legs are trembling!!! Not able to add more reps than last week but still showed up 💪

Wk2 1.16.25 Quads, Glutes & Adductors 

I felt strong this time around with the enom and pushed! Upped my weights with all the exercises!! Feels so good, now hopefully recovery is not too brutal before work 2 days

Wk 2 |1.17.25| Chest, Triceps & Delts:

Michelle 

Why have I never realized how weak my pendulum rows are…

Wk2 |1.14.25| Back, Biceps & Delts

Great workout! Kept my weights the same and even tried a little heavier with some exercises which felt challenging but good

Simone Fisher

WK 2| 1.13.25| Glutes, Hamstrings & Adductors

That finished EMOM almost had me falling on my face! 🥴 New level of until failure unlocked!

Ok that inchworm wide push-up was finisher to my shoulders, they’re dead now wooo!

1.10.25 Chest, Triceps & Delts

My adductors WILL be feeling that tomorrow 😮‍💨

Holy sissy squats! Never done one of those before! 🔥🔥

Krista

Legs felt weak tonight! Omg brutal with single pistol squats🥵

1.9.25 Quads, Glutes & Adductors

So good. That finisher though 😮‍💨

Marie

Good thing it's not hair wash day. My upper body is smoked

Rachel Macias

1.7.25 Back, Biceps & Delts

Loved this so much last week, I did it again and went up in weight

Loved this and enjoyed the layout which enabled me to really challenge my weights.

Elisheva

NEW TRAINING| Glutes, Hamstrings & Adductors 1.6.25

Skipped the single leg rdl because i seems to have made a knee angry and trying to start the challenge Monday! Overall felt good!

Paula Kane

Just getting back from being sick but this felt good. Especially as a deload week

Deload| Full Body Strength: 1.2.25

Literally amazing. I know you’re enveloped in newborn and babies right now but I absolutely love your workouts.

Love this one! Such a good spicy challenge against time

I’m a sweaty mess. Can’t wait till Monday.

Jennifer

Deload| Full Body Conditioning: 12.31.24

Upped my wall sit weight and it about took me out! But I made it 🥹💪💪

Surprisingly sore even tho I started going down in weight for the reload. So used dumbbells as a way of self control instead of using the bar. But felt good and focused on movement control instead of lbs

a burner in every single muscle 😅👊🏼

Deload| Full Body Strength: 12.30.24

First one back after a nasty upper res infection. Easing in and ready to get back into the swing of it! Dusted the muscles off, felt good to move!

Aissa Trevino

Optional Cardio + Core 12.28.24

This was the perfect way to jump start the day!

Full Body Conditioning: 12.27.24

Lexi Lou Williams

felt so good with all the holiday food 😂😂

Felt good- single rdls are still very hard for some reason, but keeping weight light there and really focusing on form

Full Body Strength: 12.26.24

Loveddd this. Went up and back down the ladder. Was dying. Knew workouts were going to be tough to fit in this week so this carried me through.

Probably my favorite workout ever!!! So fun yet I was sweating on the 9th day lol

Hannah

12 Days Of Christmas Optional Workout!

On a time crunch and this was perfect! Building on the soreness from yesterday so tomorrow will be interesting 🫠🤭

This was the best one I’ve done of this workout 🫶🏻🙌🏻🤘

Holly molly I loved this one! Simple movements but damn am I sweating!! 🥵 I did four rounds of everything except for circuit two, only three rounds. Great way to start the day! 💪🏼💕

Optional Cardio/HIIT 6.29.24

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