Name: Playbook - Hannah Bower - Optional Cardio/HIIT 7.27.24
Uploaded: 2024-08-21T18:30:24.247Z
Duration: 30 min
Description: Optional Cardio/HIIT 7.27.24

Courtney

Dominique

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

Same movements from previous weeks but set in a different pattern with a longer time frame! Enjoy!

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: 2-3 min
Recommended speed: medium to all out effort. Last 20-40 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 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

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 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
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

ecommended time: 2-3 min 
Recommended speed: medium to all out effort. Last 20-40 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 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 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 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: 5-8 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: 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 7.27.24

Taylor

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

Maggie

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

Brianna

Full Body Strength 9.3.24

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

Nikyla

Wish I could have gotten my heart rate up more with the EMOM. I added more reps to help with that

Kaitlyn

Paula Kane

Lower Body Strength 9.2.24

Ashley

I actually really enjoy this cardio workout.

Optional Cardio 8.31.24

Aubrey

🤜🏻🤛🏻 it was really nice! Good sweat

Eugenia

Another great one I’m going to download! Even on day 2 of my period I was able to get into this workout and feel great about what I accomplished this morning. I need to figure out those sissy squats but practice makes perfect!

Cristine

Full Body HIIT 8.30.24

🔥 love how strong I feel after this one 💪🏼

Lacy

Upper Body Strength 8.29.24

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

Katie

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.

Chelsea

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! 😎

Kiki

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

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!

Morgan

Full Body HIIT 8.9.24

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

Margaret 

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 🙏

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

Lol what an ending to the guide! My goodness! Definitely noticed an improvement:)

Maddie

Shannon

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

Full Body HIIT 7.26.24

Humbling for sure- ugh great challenge today

Enjoyed it and glad I made it until the end. Also enjoyed the core workout.

Pull 7.25.24

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

Nada Alabbar

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

Lower Body 7.23.23

Great start to a long weekend! Burning 🔥 arms

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

Not very easy! The slow motion push up was challenging but still enjoyed it.

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

mary kate

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!

Christine

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 7.5.24

Tiffany

Feeling strong on this sleepy post-holiday morning!

I really liked the core finisher…feeling tight!!

Lauren Aimee

Pull 7.4.24

I just love this lower body workout. It is a killer but sooo much fun and I can see I am getting stronger.

🥵 this one’s gonna require an ice bath!

Optional Cardio/HIIT 7.27.24

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