Name: Playbook - Hannah Bower - W10/D5 Optional HIIT to add in
Uploaded: 2023-12-12T00:44:19.989Z
Duration: 45 min
Description: W10/D5 Optional HIIT to add in

Such a great workout, especially in 100 hot humid TX weather in the garage!

Vivi

First time I enjoyed doing cardio…. First time I tried your cardio program and I was not ashamed of my body…. My perception is changing…. I see my body’s endurance increasing… thanks

Arpita

Ate sh*t so hard on pulse jump lunges LOL 😂

Jai Aja

- 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 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

W10/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

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 💪🏽

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.

Maggie

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!

W10/D5 Optional HIIT to add in

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