Name: Playbook - Hannah Bower - W5/D5 Optional HIIT to add in
Uploaded: 2023-12-12T00:44:19.582Z
Duration: 45 min
Description: W5/D5 Optional HIIT to add in

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Maggie

Wow..  killer, but amazing on a day where I didn’t get to the gym!

Ashley

Leaves me gasping for breath is the best way every. single. time.

Taylor Groom

Skye Beasley

Shortened everything. Quick and sweaty 🥵 Now I’m ready to face the day! Merry Christmas!! 🎄

Élise

Perfect way to get my Friday started 🤓

Alona

Completed the HIIT lower body this time. This one never gets easier 😂

Caitlin

Kirsten

Week 5 and finally got through all the sprints!

Jenna

I contemplated doing the HIIT workout today or just jumping into W6D1. Decided to do stairs and shoot for the goal of 1500 in 30 minutes. I accomplished it with time to spare. My shins were a bit sore from yesterday’s run but powering through! Here’s to another successful workout and to another week down!

Serena

So I gave you 5 stars just cuz I love all your workouts lol! But today I started a cycling class once a week on Wednesdays for my HIIT instead and om*ggggg I died a lot! Hoping to progress with everything even more by adding that! Definitely felt good to add that this week and the weeks to come 🙌🏼

Brooke

gaaah i'm dying lol so it was great once again 😂👏

kielee

Brutal!! But so amazing!! The sweat dripping from my head is ridiculous

Jessica

- 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 minute 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 jumps

- Increase speed as you feel comfortable

Can 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

W5/D5 Optional HIIT to add in

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

Trista

Alexi

Need more strength for the pull ups haha. I tried tho

Monica

W1/D1 Get Stronger

Catherine

Talesha Swainston

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

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.

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!!

Lindsey

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!

W5/D5 Optional HIIT to add in

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