Name: Playbook - Hannah Bower - W2/D5 Optional HIIT to add in
Uploaded: 2023-12-12T00:44:18.718Z
Duration: 45 min
Description: W2/D5 Optional HIIT to add in

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!

Rochelle Rosenblatt

Crazy burn!! Loved it ❤️‍🔥❤️‍🔥❤️‍🔥

Selma

Allie

THAT WAS NO JOKE!!! 🔥🥵 I Continue to be challenged and I love it!

Kayla Lennon

Divya

Danielle

Had to modify at home..did 1 minute burpees instead of stair climber…did 30 second jump rope which was 60 singles each time. Wow this was a great hiit to do at home this morning!

Meghan

The last set of pulse lunges had my legs like jello. Quick but effective workout🔥

Shawnia

I did the kettlebell run and oh heavens! Tough workout! Did 10 rounds at 9mph

Taylor

So hard but sooo good! 

The stairMONSTER killed the 🍑

HIIT workout was no joke. 

And the kettlebell run was a great finisher. Did anyone have problems with their treadmill pausing during kb swings? Even if it was only a few seconds the safety stop would come on and I had to start over every time. I ended up just doing them separate.

Amy cobb

Who knew something so simple (kettlebell workout) could be so painful. Sneaks right up on you lol

Kali

Taylor Groom

Oh baby!! This one killed me haha 😅 I will eventually be able to do it with less rest!

Alma Shamatov

I need a nap after this one! 😂😂 My legs are going to look so good though 🤣🤣

Élise

Great workout for my lazy days. Was sleepy and not wanting to do anything. Got started on this and my energy went up! Great pick me up! 
I need all the energy I can get to handle three kids!

Daniela

Literally SOAKED in sweat, I love it 😅😂🥰🥰. 

Also just found out that I'm pregnant (yay!!) Is it safe to continue the get stronger program while I'm in my first trimester? Or would you recommend I go to your prenatal program?

Mina

This one never gets easy!!! Love your workouts and app so very much! I’ve been using it for over a year and appreciate the variety and intensity with a focus on athletic training. I haven’t been in competitive sports in over 20 years but am drawn to the conditioning training of it! Thank you for all of your gifts and generosity 👏👏👏❣️❣️❣️👏👏👏

Erin

Meaghan

I did a little bit of modifications with the stair master lol, I just ran up and down my stairs for a minute. But Never MISS A MONDAY!!!

Jacqueline

Oh Lord, I was a hot mess during this. Great sesh!!!

Alona

Caitlin

Swetty 😂it was so hard and so Nice! I didnt fully understood the first exersize. And we dont have a stairmachin here, so i did it on a treadmill with 9incl and 9 speed. But was it 1mile per or 1minute per. I did 1 min 😅

Ariane

Whew baby the stairs were killer🥲🤣😘

Camryn Wren

These absolutely kill me 🥵🔥 in the best way

Samantha French

Really difficult Was able to complete two rounds of the exercises and try to do everything else the goal is to run on the treadmill for at least a minute. Right now I’m at five seconds LOL

Flora

440 floors!? Not yet but I’ll get there 😅

Karissa

It was great! This was from yesterday I just wasn’t on my phone that much yesterday. We are home spending time with my family! We went for a walk and then walked around for hours at their county fair!

Serena

Great! Thank you! Loving the variety in your page.

Erin King

Had my husband work out with me today and on the second banded jump squat he was dying haha. At the end he said “smoker!”

Sara

Emilie Sheridan

I just got back from a week vacation where I didn't workout at all. This one kicked my booty 🤣 I felt out of shape hahaha

Currently laying here dying! Heart rate 157 and that SWEAT IS GOLD!! Felt so good!

Alexandra

Ashley

That was great!! I don't have a stairmaster but I live in the country on a steep hill so I just used that to my advantage! 😊 Also, did you ever experience any problems with your balance post pregnancy?! I felt so unsteady after things I used to do easily; like the skaters! Just didn't feel like that after my 1st so just wanted to ask. Thanks for a great week!! ❤❤

Aerin

I wish there was a way we could document our week to week progress

Kettlebell run is a great finisher for me.

Sandra

I typically stray away from HIIT workouts because I loathe cardio. But THIS is awesome! I love the variation!!

Rachael S. Olinger

Got my husband to do this with me and we’re both dead ☠️ lol 💪🏻

Jillian

Ooof... that was harder than it looked. I'm gassed!

Katie

Perfect workout. Less than 15 min (with just lower body HIIT) and I’m exhausted! In the best way✨

Melissa

Damn that was hard! But I pushed way harder than the first time I did the optional cardio day! So good!

Lily

Honestly, it would've been an amazing workout, but wow I am gassed out for some reason and no energy to do anything! So I'm going to look into a different HIIT workout you have cuz my legs were just not having it for this one lol holy cow! I don't think there's anyway I can ever do this whole workout 😂

Brooke

Megan

- 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. Run 1 min on stairs.
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 

- Increase speed as you feel comfortable

Can also use dumbbell

- 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

W2/D5 Optional HIIT to add in

The yoga ball leg curls right have SLRD was madness!

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

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

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

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

Jazmine

W1/D5 Optional HIIT to add in

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.

Kirsten

W2/D1 Get Stronger

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

Love love these full body workouts 💪🏽

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?

W2/D5 Optional HIIT to add in

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