Name: Playbook - Hannah Bower - W1/D4 Full Body HIIT Circuit
Uploaded: 2023-12-12T00:44:19.228Z
Duration: 35 min
Description: W1/D4 Full Body HIIT Circuit

Monica

With a couple of smaller breaks during high cardio exercises, I took some much needed deep breaths, and freaking nailed it!!! I didn't think my knees would handle the last exercises so I used the staircase handle to help assist me when needed!!! This workout was pure 🔥💪👊🦵🍑🥵😍

Lindsay

I just finished my 5th workout and I have never worked out like this. It was pretty challenging to me. I loved switched things up and looked forward to the workout every day.

Devaughna

Gurpreet

Chelsea

I love how easy it was to wake up and just use my body & my home… my steps were too high for the last exercise but the rest was Fantastic!!!

Sofia H

My legs want to collapse! Great sweat shesh.

Mariah

Jaclyn

Pretty sneaky 🤣 I see what you did there, had me end at the bottom of the stairs knowing I would have to climb back up LOL 🦵🏼🍑🔥 Great workout!!

Nycole

Christina

Great workout. Had to do 40sec on 20 sec off 💪🏼

Breah

Once again amazing dynamic exercises that work every part of the body

Carina

It was great! Last exercise on stairs I could have used a modifier because German stairs are higher than American so I couldn’t do it without falling over!

Brittany

Elissa

Was a great workout! Wish I had stairs but I made adjustments to make it work! I’m starting to feel good again!!

Maddy

Taya

Perfect workout to get my mindset right :) thanks Hannah 🙌🏼

Dani

Only squeezed in half the workout today, but I’m still proud! 💪🏼

Rilee

This workout really elevates your heart rate! I think this was my favorite at home workout so far. It was intense, challenging, and very rewarding! I definitely recommend this one!

Brittney

Emily

Cady

Great to be back after it! Can't do the last two(no stairs) so ima bike for 30 minutes instead!

Taylor

Angela Suit

Did y think I would be sore for working out without weights! For sure a burner and very sore!

Daisy

Last time I did this workout, I lived in an apartment and didn’t have stairs. I now live in a house and was able to do those stair planks and wow!! I loved them!

Taylor Witmer

Was kind of a boring workout, didn’t have access to stairs, only burned 150 calories, didn’t feel challenged.

Tiffani

Loved the second part of this exercise. Booty burning good lol 🔥

Kelly

Michelle

Charlee

So grateful for these 40 minutes every morning.

It definitely wasn’t my best workout, but I remembered what you wrote on IG - get rid of the “all or nothing” mentality and be proud of myself for doing something! So I’m proud I got up and worked out - my body thanks you! Also, I wasn’t sure if I could respond to your email. I didn’t get my purple box yet, but I live in Hawaii so it takes awhile for things to get here. I’m praying I get it this week! Have a wonderful day!

Keri

Alona

Ciara

Lindsey

Had to adjust the planks for the 33 week bump but as always absolutely loved it 💪🏽

Candice Stone

Using the couch for push ups and dips will always be challenging but I feel like I activate my muscles better

Rebecca Milway

Mayra

Mariah orr

Danielle

F’ing dyyyyying!! 💦🥵But ohhh soo good! Thanks Hannah for pushing me! Tryna tone up the core and abs!! 💪🏼💪🏼 get my prebabies bod back or better!!

Anne

My legs feel like jello now but I made it through!🙃🤣

Taylor Jackson

Tracie Hoikka

Jessica Norman

Hannah Sammons

Gabby

Katie

Good! I actually started this one yesterday and didn’t finish because i just wasn’t feeling. But I came back to it today and it was great. 

Love y’all. Have a great weekend!

Becca

Warmup for all Full Body HIIT Circuit Training:
• 50 jumping jacks, 10 straight leg marches, 15 walking toe touches
• 15 tornado twists, 10 spider mans to duck squat hold

Workout:
Circuit A: 1 min on, 30 seconds of rest
A1: Skaters
A2: Couch Bulgarian Split Squat
A3: Straddle Toe Touches
A4: Couch Dips
A5: SumoSquat Hops
A6: CouchPush-Ups
Repeat Circuit A 2x, 1 min rest before starting Circuit B

Circuit B: 1 min on, 30-sec rest
B1: Stair Fast Feet
B2: Toe Raises (30 seconds each leg, 2nd round turn toes out)
B3: Stair Plank Steps
B4: Step to Squat
Repeat Circuit B 2x

Warmup for all Full Body HIIT Circuit Training:
• 50 jumping jacks, 10 straight leg marches, 15 walking toe touches
• 15 tornado twists, 10 spider mans to duck squat hold

Warmup for full body HIIT workout

Workout:
Circuit A: 1 min on, 30 seconds of rest
A1: Skaters
A2: Couch Bulgarian Split Squat
A3: Straddle Toe Touches
A4: Couch Dips
A5:SumoSquat Hops
A6: CouchPush-Ups
Repeat Circuit A 2x, 1 min rest before starting Circuit B

- 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

- Place your foot on a bench behind you
- Bring you back knee to the ground
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
- Squeeze your glutes as you come up

Bulgarian split squats

- Lay on the ground placing your feet pointing
 forward on the couch
- Bring your upper body up reaching towards your toes
- Squeeze the top of your abs as you come up

Straddle toe touches

- Place you hands on the end of the couch with your palms facing away from you
- Your legs should be slightly bent
- Come down bending your elbows, keeping your arms close to your body
- Come up squeezing your triceps

Couch dips

- Start with a wide stance and your toes pointed out
- Bend your knees bringing your body down
- Hop up and land softly

Sumo squat hops

- Place you hands on the couch
- Come down by bending your elbows
- Push through your hands engaging your chest to come up

Couch pushups

Circuit A

Circuit B: 1 min on, 30-sec rest
B1: Stair Fast Feet
B2: Toe Raises (30 seconds each leg, 2nd round turn toes out)
B3: Stair Plank Steps
B4: Step to Squat
Repeat Circuit B 2x

- Start by touching a step with your foot
- Repeat on the opposite side
- Increase speed as you feel comfortable
- Use your arms for balance and speed

Stair fast feet

- Push through your toes bringing your heel up
- Squeeze your calf at the top

Toe raises (30 seconds each leg, 2nd round turn toes out)

- Start in a pushup position with your hands on a step
- Your hands should be directly underneath your shoulders
- Walk up a step or two with your hands and return

Stair plank steps

- Start with your knees about shoulder-width apart on the floor
- Place on foot on the step, keeping your hips down
- Repeat on the opposite side
- Stay on squat position for a second and revert the motion until you end up on your knees

Step to squat

Circuit B

W1/D4 Full Body HIIT Circuit

So good! Got me moving which I so needed!

It was a moderate workout which was fine for at home w/o equipment. My only issue is the timer gets reset if you press other buttons and there us no pause so you lose progress again and again.

Mollie

Awesome and quick way to get a good workout in when you’re strapped for time!

Catherine

W1/D1 Full Body HIIT Circuit

Sabrina

Holy moly! Some of that was tough! Glad I’m getting in the routine to workout more consistently.

Anna

W1/D2 Full Body HIIT Circuit

Very nice one to do on t back porch on a crisp spring afternoon

Samantha

W1/D3 Full Body HIIT Circuit

That was a little tougher had to modify a little.

This definitely for my heart pumping! So good!

W1/D5 Full Body HIIT Circuit

Whoever knew a towel could cause so much pain 😂

That challenged my abs and hammies more than they're used to, I love it!!! 🥰🔥💪👊🦵🍑🥵

Fire man fire 🔥!! Ab roll out looked so easy couldn’t do it but tuck up’s made me feel good😇Thank You Hannah 😘

W2/D1 Full Body HIIT (Bands & Weights)

I am loving your workouts with resistance bands!

This kind of workout is also challenging and strengthening!! 💪🏼💦

Used moderate resistance bands for the legs and mild resistance bands for my upper body. Wow my tank is toast, but feeling strong AF!!! 🤪🔥💪👊🦵🍑🥵

W2/D2 Full Body HIIT (Bands & Weights)

I amaze myself every day at how much I'm capable of! I'm more flexible because of this circuit and I'm proud of my accomplishments!!! A little progress each day can add up to big results!!! 🔥💪👊🦵🍑🥵

W2/D3 Full Body HIIT (Bands & Weights)

My husband and I are on vacation, but that doesn't mean I can't make 30 minutes for me time!!! I was able to get in a good sweat this morning!! I used my sliders, medium resistance band, 5lb and 10lb dumbbells!!! 🔥💪👊🦵🍑🥵

Sitting all day today so starting my day with one round. :)

Jen Burke

W2/D4 Full Body HIIT (Bands & Weights)

Finally got the motivation to start my workout today!! I only did my workout once within the past week almost. I haven't felt like myself recently. Once I started and put on some good music, I rocked it out!!! Feeling great today!!! 🔥💪👊🦵🍑🥵😍

W1/D4 Full Body HIIT Circuit

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