Name: Playbook - Hannah Bower - Optional Cardio/HIIT 7.13.24
Uploaded: 2025-05-22T22:18:09.250Z
Duration: 30 min
Description: Optional Cardio/HIIT 7.13.24

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.

Nada Alabbar

Courtney

Morgan

Rachael

Beatrice

Love this style of training. In and out burn.

Molly

Dominique

Sarika

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 7.13.24

Brittney Howell

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

That 20 minute EMOM was killer in the best way! It snuck up on me on round 4.

These work outs feel soooo good! Also, somebody told me today that my legs were “jacked” which is something I’ve never been told before. 😂😝

Cheyenne

I proved myself that I could push the 3:00 rounds for the last 2 and crushed it! Taking the harder route the whole time next time

Haley

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

I am feeling better about this and felt the burn.

Taylor

Slow and intentional exercises will, in fact, make you sweat!

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

Felt weighed down today. But got it done and always feel better after a sweat

Stephanie

sarah

It was quick but intense enough that I still felt it burn and sweated.

Summer Burn| Week 2 Day 2| Metabolic Conditioning

Did one thing at a time and week 2 day one done. Sweated it and surprised that I can do burpees with no modifications.

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

Julia

Angela

Summer Burn| Week 1 Day 5: Core + Recovery

The ankle mobility 👌👌👌 your exercises always seem to come at the right time in my life 🫶🏻

Ashley

Sweaty mess! Perfect mo day morning workout!

Kelsey

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

Amber

I planned this thinking it’s be easy breezy and it was NOT but still loved it. My grip strength is pretty trash so the hanging tuck ups were a challenge to say the least but I think I did as best I could without sacrificing form or forgoing the movement entirely

A little behind due to ending last  week working 22 hrs with 5 hrs off inbetween the next shift. Then a weekend of family and friends for my birthday. But today’s my birthday and I’m back to it because it MAKES ME FEEL GOOD 🎉💪🏽🏃🏽‍♀️

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

Andrea

wasn’t able to finish due to asthma flare but will try again soon!

I thought about quitting, but I pushed through! 🥵

mary kate

Summer Burn| Week 1 Day 2l Metabolic Conditioning

Loved the plank circles! 
Also really appreciated the info about training core to work while fatigued. I usually worry with core movements if I’m too out of breath because I think it’ll make me engage wrong so that was helpful info

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

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

Max Testing Week: Bench Press + Sprint

So amazed at how much stronger I’ve gotten through this program! 

I stopped increasing hip thrust weight at 250 pounds (3 reps so could have gone up more). I got 16 pushups on my toes (I did 16 on my knees originally). And I broke 200 on my deadlift!

Janessa Orwig

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

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

Lindsay

MADE myself do this. That mental strength training though

Chelsea

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.

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.

Alexandra

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

Optional Cardio/HIIT 7.13.24

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