Name: Playbook - Hannah Bower - W2/D3 Full Body HIIT (Bands & Weights)
Uploaded: 2023-12-12T00:44:19.599Z
Duration: 35 min
Description: W2/D3 Full Body HIIT (Bands & Weights)

Sabrina

Keri

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!!! 🔥💪👊🦵🍑🥵

Lindsay

Had a bad day but made time to exercise. 💕

Jen Burke

Molly

Tasha

Courtney

Gloree

Phew! That was a good one. Great way to start my morning!

Brittany

Taylor

Had to modify some of the ab moves because let’s face it, we are not all Hannah 😂 great workout though!

Ssssooo gooooddd 🔥🔥🙏🏼🙏🏼❤️❤️🙌🏼🙌🏼

Elisa

Another great home workout! I truly love the intensity of each one. This one elevated my heart rate and really got my muscles burning. Those pulses sneak up on you!

Brittney

Worked up a sweat to get this week going. I still feel like there is coming when I do v ups, any tips?

Ashley

Let's just say I had to wipe the sweat off of my floor 😅

Was not feeling it at the beginning… even had to do some conscience discipline with my screaming 6 yr old in between squat pulses 😤 BUT I DID IT 💪👊

Anonymous

Rachel Price

Completed yesterday. Forgot to mark as complete again 😭 really enjoyed it though!! Thank you!

Modified workout tonight but still got a great sweat on !

Emily

Day 26 of training for the PCT, feeling good!!

Christina

It’s more my improvement that needs to occur lol I am just coming back into the swing of workouts again after being affected by the Marshall fire in Superior, CO. I’m starting these workouts back up first thing in the morning and I’m really excited to refocus my life again…

Rebecca

Morgan

Delaney

Hard to get back in the swing of things after a long weekend vacay. Phew, glad I did this 😊.

Alona

Great! Curious for the floor rolls, do you have a modified version?

Dannette Morris

Loved it! Great workout with weights always get the heart pumping!!

Kennedy

I still am not that good at the rolls to standing with a jump, but I'm determined to get good at them!

Rebecca Milway

Lots of disruptions today, but it got done!

Danielle

Still can’t do those V ups without lots of coning.

Megan

Tracie Hoikka

Hannah

Even on vacation.. still getting it in cause.. SWEAT IS GOLD!

Katie

Chantel

Great! I came in super tired
Due that monthly friend! But I made it 🥳🥳🥳

Elizeth

A good way to start the weekend! I had to modify some but that’s okay!

Becca

Michelle

Githa

LOVE all of the variety in your programs! It keeps me excited to see what the workout holds for the day

Blake

Camie

I loved this one!  Such a good mix of different exercises targeting different muscle groups all while keeping the HR up!

This one was tougher than I thought it was going to be! Love these workouts!

Paige

I feel so amazing after that. Good sweat, greater reward!

Dani Pasano

Caitlin

Love that the work outs are getting longer/more difficult as the program progresses. Love that this one was easier on the knees than a lot of them!

Pushed me to the next level! Wall sit with bicep curls 😓 loved it

Hundreds layers of sweat, but i loved it! And all these endorphins, totally worth it 💪💪💪

Anna

Alexa Gruener

Man that second circuit really got me! Hahaha. Love the burn!

Haley

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 minute on, 30 seconds rest
A1: Rolling Jump (Single Leg if Possible)
A2: V-Ups
A3: Kettle Bell Snatch
A4: Plank Rows (Dumbbells)
A5. Bent-Over Row- Resistance
A6. Side Plank Crunch
Repeat Circuit A 2x- Rest 1 min before starting Circuit B

Circuit B: 1 minute on, 30 seconds rest
B1: Sumo Squat Pulse
B2: Dead Lift Pulse -DB
B3: Curtsy Lunge Pulse
B4: Wall sit with Bicep Curl
B5: Gate Swings-Resistance
B6: Plank Hold Scoots
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

Circuit A: 1 minute on, 30 seconds rest
A1: Rolling Jump (Single Leg if Possible)
A2: V-Ups
A3: Single arm Snatch
A4: Plank Rows (Dumbbells)
A5. Bent-Over Row- Resistance
A6. Side Plank Crunch
Repeat Circuit A 2x- Rest 1 min before starting Circuit B

- Start in a standing position 
- Bring your glutes down sit on the floor
- Roll back until you bring your legs off the floor
- Roll back and use your momentum to jump with either one leg or two

Rolling jump (single leg if possible)

- modifications shown
-Start by laying on the floor
- Bring your legs and hands off the floor
- Raise your legs and reach for your toes at the same time
- Come down slowly

V-ups

- can use kettle bell or dumbbell
Start with a wide stance 
- Hold the dumbbells with your palm facing you
- Pull the dumbbell off the floor leading with your elbow
- Continue the movement until the dumbbell is over your head and your arm is extended

Single arm snatch

- Start in a plank position 
- Hold the dumbbell with one hand
- Pull the dumbbell up keeping your back in a neutral position
- Keep your elbow close to your body

Plank single hand row

- Step on the band keeping a narrow stance
- Lean forward holding the band with arms extended 
- Pull the band up keeping your elbow close to your body
- Squeeze your back at the top

Banded bent over row

Side plank Crunch

Circuit A

Circuit B: 1 minute on, 30 seconds rest
B1: Sumo Squat Pulse
B2: Dead Lift Pulse -DB
B3: Curtsy Lunge Pulse
B4: Wall sit with Bicep Curl
B5: Gate Swings-Resistance
B6: Plank Hold Scoots
Repeat Circuit B 2x

- Start in a wide stance with your toes pointing out
- Hold the dumbbells with your arms extended in front of you
- Come down flexing stat the knees and hips
- Come up a couple inches without extending your legs and come straight back down

Sumo squat pulse

- Place your feet inside shoulder width stance
- Come down hinging at the hip
- Keep your back straight 
- Come down until you reach your shins 
- Come up a couple inches without filling extending and come back down

Deadlift pulse

- Place one foot across your front foot
- Bring your back knee down
- Push through your front leg to come up without extending completely go back down

Curtsy lunge pulses

- Place your back against the wall and come down until your legs are at 90 degrees 
- Curl the dumbbells up
- Squeeze your biceps at the top

Wall sit with bicep curl

- Place a band above your knees
- Start in a wide stance in squat position 
- Hop bringing your feet together 
- Hop and one in the starting position

Gate swings-resistance

- Start in a plank position
- Lift one hand off the ground and scoot the dumbbell to the other side of your body
- Keep your core tight

Plank hold scoots

Circuit B

W2/D3 Full Body HIIT (Bands & Weights)

So good! Got me moving which I so needed!

Tiffani

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

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

Monica

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

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 🔥💪👊🦵🍑🥵😍

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

W1/D4 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 😘

Gurpreet

W2/D1 Full Body HIIT (Bands & Weights)

I am loving your workouts with resistance bands!

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

Carina

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)

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. :)

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!!! 🔥💪👊🦵🍑🥵😍

W2/D3 Full Body HIIT (Bands & Weights)

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