Name: Playbook - Hannah Bower - W1/D5 Optional HIIT to add in
Uploaded: 2023-12-12T00:44:18.667Z
Duration: 45 min
Description: W1/D5 Optional HIIT to add in

Monica

Talesha Swainston

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

I was scared all day and couldn't stop thinking about how I needed to do the Step Monster later 😂 such a tough workout but so glad I can say I accomplished it!

Tori

Absolutely brutal! Thank you!!!! Teen son and I are dripping.

Alicia

Mackenzie

I did the core workout before the stairMONSTER and oh boy. 😂 cardio is in my near future

Kendra

No improvement that one was just hard haha

Thalia

Natalie

First time I attempted the HIIT exercises properly…. Feeling awesome

Arpita

Only did the Kettblebell run as my post-workout cardio 💀 But it's still my favorite! And sprints are getting faster!!!❤️

Maggie

Michelle

Feels so refreshing 😍 & getting better at my sprints!
I was halfway through until I realized there was breaks 😅 but cool to see what I could do!

Molly Grace

Leigh-Ann

Got more time today. I used this as a guidance, did all three but with a different workout except for the bodyweight hiit. I did a mile run, hiit, then run-kb swing but substituted run to jump rope. It feels great!

Elaine

Simone Fisher

I did the kettlebell run and wow😳👏🏼 didn’t think I would make it and then I pushed myself and did it!

Kaitlyn Kittinger

Great HIIT..used jump roping instead of running and it was intense!

Nyein

Amy cobb

Shawnia

So good! I decided to do all three of the ‘optional hiit’ workouts, as one intense cardio workout. So so good! Tomorrow is my rest day, and I can’t wait to start week two on Monday! 🤗

Sarah

That was a burner. A lot harder than expected. Great workout.

Jodi

Nothing like a stairmonster the day after Christmas 🥵

Brittany

Lots of modifying, but also one of my best leaving accomplished workouts ☺️

Jennifer Boardman

That squat jump 😱😱Deadly but so good!! 🦵🏾🦵🏾🦵🏾🦵🏾🦵🏾🦵🏾🦵🏾Legs for days 💪🏾😂😂😂 Also never died from doing skaters but dang my legs died 🤣🤣🦵🏾🦵🏾🦵🏾🦵🏾

Élise

the lunges burned at the end..I love that you reply despite your hectic schedule x

Meaghan

Melissa

I did the HIIT workout 🥴 took me just about 16 minutes! Perfect workout for a Saturday afternoon nap time.

Caitlin

I LOVE THE VARIETY! I love the app because you can pick and choose and it doesn’t feel like you’re tied down to 1 workout program. It absolutely amazing. 100/100 recommend 🙌🏼 💫💫

Kirsten

Melissa Bakker

Rachel D'Errico

Brianna

That was really hard and challenging!! My body is sore but in a good way! My heart rate was right up, my rest times were a little longer than I was anticipating but I was listening to my body and my lungs on when it was time to go again for the next round. 
Thanks Hannah! I love this app so much!

Janine Ducharme

Holy poo I’m dying!!! So good and loved that both my babies (2.75 years and 1yr) attempted to join in!! Doing this whole program from home the best I can. It is kicking my ass and I am loving it! Thank you!!!

Hannah

This one left me a bit defeated. Almost quit but finished it...although I had to modify a lot and take a bunch of rest. HIIT circuits are my weak point, admittedly. But a killer workout nonetheless!

Cassie

First week was just what I need to regain some lost motivation! Thank you!

Lindsey

Sara

I felt like dying, I really have no endurance this is sad

Gabriela

Decided to give the stairs a whirl 😂 might have left a puddle of sweat on the steps but that’s a good thing!

Serena

Bridgid

Feeling strong even though it’s only day 2 since my return to the gym!

Jeannette

Finished that one sweating, heart rate up, and legs shaking. Good stuff!

Kelen

Cait

Shelby

- choose one of the workouts below!! 

StairMONSTER

- Quick lower body HIIT
Squat jumps
Skaters
Shuffle to side crunch 
High knees
Jumping mt. climbers 

- Kettlebell run

Equipment substitution: regular stairs (run up and down them), or any high compound movement for 1 min to get your heart rate up: bench step-ups, squat jumps, burpees, gate swings ect.

On the highest level you can perform. Sprint 1 minute as hard as you can.
Rest until your heart rate comes back down and repeat 5 sets until you are done.

Stair master

Squat jumps
Skaters
Shuffle to side crunch 
High knees
Jumping mt. climbers

- Start with a wide stance and a band above your knees
- Hop bringing your feet in with out raising your hips
- Hop and return to the initial position
- Keep your chest up

Squat jump

- Step behind across your opposite leg 
- Hop to one side and repeat on the opposite leg
- Touch the floor in front of you every time you land

Skaters

- Hop to one side laterally 
- Place your hands behind your head
- Raise one knee
- Bring your elbow towards your knee engaging your core
- Repeat on the opposite aide

Shuffle to side crunch

High knees

- Start with one foot in front of the other with a hip width stance 
- Bring your back knee down until you reach 90 degrees
- Come up a couple inches and back down 
- Jump switching the position of your feet in mid-air

Pulse jump lunges

Quick lower body HIIT

Sprint 30 seconds at the highest level comfortable. I do 10-13 mph. Immediately jump off the treadmill and perform 10-12 kettlebell swings.

Repeat until 1 mile distance is accomplished or 10-12 sets of kettlebell swings

Equipment substitute: run up and down stairs or driveway, high knees, mountain climbers, or squat jumps.

- Increase speed as you feel comfortable

- Push your hips back
- Explode forward squeezing your glutes
- Swing the kettlebell up
- Go up to shoulder height and come back down
- Make sure you don’t hyperextend your back

Kettlebell swing

Kettlebettle run

W1/D5 Optional HIIT to add in

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

W1/D2 Get Stronger

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

Jillian

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

Sirma

So good! My entire body felt worked hard!!

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

W1/D5 Optional HIIT to add in

Community

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