Name: Playbook - Hannah Bower - W2/D5 Full Body HIIT (Bands & Weights)
Uploaded: 2023-12-12T00:44:19.704Z
Duration: 35 min
Description: W2/D5 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!!! 🔥💪👊🦵🍑🥵😍

Lindsay

Carina

Taylor

This one is a fantastic HIIT workout! It kept my heart rate elevated throughout the entire workout. Each exercise is a challenge and each circuit proved to be a burner!

Brittney

Great! This program is exactly what I needed at home! Quick, effective and easy to follow!

Alyce

First time I could do the knee slides and I absolutely loved it!!!

Camila

Those knee sliders were difficult! I did not have the strength to do in an upright position. Dropped down to hands (quadruped) to do movement with full ROM. 
Great way to start my day - Happy Friday!! 🤓

Alona

Perfect for a busy day! In and out and done and I feel so good

Rebecca Milway

Nothing much to say but this was an awesome and sweaty workout!! I also hit the restart button just so I could keep track of my workouts better!

Great!!! Did four rounds of both circuits while baby slept 🥰

Nicole

Danielle

I'm starting a hashtag....#hannahbowerkickedmytail because these workouts challenge me

That moment you realize your squat jumps are deeper and you did lunge jumps the entire minute 🙌🏼😎🔥😅🦵🏼

Lindzee

Great post-birthday workout. Donuts gave me the fuel I needed to get through it 😝

Mina

Elizeth

Jessica

Two weeks into this and it kicks my ass every day. There are still things I modify or switch up completely, but I have not felt my strength grow as rapidly as it has now since I began. I used to only weight train and I would quickly give up because it would get boring, I wasn't seeing results in my strength or the scale and it would all become discouraging. I had to learn that is not the kind of workout I needed. I know that works for many people, but it wasn't for me. This time I decided to mix your programs with weight training, not on the same days, but it has given me the motivation I needed. I feel good about my strength, my energy, my motivation is not lacking anymore. I look forward to working out and the best part, it has put me in a better place mentally. I'm no longer consumed by tracking how much weight I'm losing and I finally feel like my DR has started to heal. My youngest child is now 6 yrs old, so it's definitely never too late to start.

Melissa

Each workout I do, has me excited for the next!!!! 🤩🤗🥵

Camie

Great workout! Love that these HIIT workouts aren’t just body weight 👏🏼

Lacy

Hannah

Burpees are awful. Less of those please 😂😂

Alexa Gruener

It. Was. HARD! These workouts always have me sweating after 2 seemingly easy exercises. 😅😰 LOVE IT!

Carmen

Kaitlyn Kittinger

Johanna

The knee one in the first set doesn't work well with towels, it was hurting my knees on the way up from friction I think. Going to order some sliders!

Holly

I loved it! But knee sliders is something I need to work on, I can't do them without pain in my knees 😭

Anna

Clearer info on whether it’s one minute total for both sides or one minute for each side

Mackenzie

Molly

My legs were so tired from the leg heavy day before, that I found the squat jumps virtually impossible!

Kirstie

This has been my favorite workout so far until the 2.0!!!

Amanda

Katie

Janet Pishnery

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: Squat Jumps
A2: Supine Bench Press
A3: Slider Knee Adductions
A4: Squat to Shoulder Press
A5: Couch Pushups
A6: Side Plank Kicks
Repeat Circuit A 2x, NO REST

Circuit B: 1 min on, 30-sec rest
B1: Lunge Hops
B2: Kneeling Tricep Extensions (Dumbbell)
B3: Burpees
B4: Russian Twists
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 min on, 30 seconds of rest
A1: Squat Jumps
A2: Supine Bench Press
A3: Slider Knee Adductions
A4: Squat to Shoulder Press
A5: Couch Pushups
A6: Side Plank Kicks
Repeat Circuit A 2x, NO REST

- Place a band above your knees
- Flex at the hips and knees bringing your body down
- Come down until the top of your thigh is parallel with the floor
- Explode up, extending your legs and jumping extending your arms above you

Jump squats - resistance

- Lay on the floor holding dumbbells or a band
- Keep your legs bent 
- Press up focusing on your chest as your go up
- Come down in a controlled motion

Supine bench press

- Place your knees on sliders
- Open your legs coming down in a controlled motion
- Close your legs to come back up
- Squeeze your glutes

Knee sliders

- Start with your feet at a shoulder with stance
- Descend by flexing at the knees, pushing your hips back
- Come down until you break parallel
- Push through your heels extending your legs to come up
- Press the dumbbells above your head

Squat to press

- Place your hand directly underneath your shoulders
- Come down flexing at the elbow
- Keep your elbows close to your body
- Extend your arms to come ip

Couch pushups

- Start in a side plank position
- Keep your hips up throughout the movement 
- Bring your leg up and touch your foot ( to the side and in front of you )

Side plank kicks

Circuit A

Circuit B: 1 min on, 30-sec rest
B1: Lunge Hops
B2: Kneeling Tricep Extensions (Dumbbell)
B3: Burpees
B4: Russian Twists
Repeat Circuit B 2x

- Start in a lunge position
- Keep your core tight and back straight
- Bend your legs slightly and hop up

Lunge hops

- Place your knee and hand on an elevated surface
- Keep your back straight through the movement
- Extend your arm focusing on your tricep 
- Come down in a controlled motion

Kneeling tricep extensions

- Place your hands on the floor in front of you
- Hop and land in a pushup position
- Come down to the floor
- Hop bringing your feet back close to your hands
- Jump extending your arms

Burpees

- Sit on the floor and lean back until your upper body is at 45 degrees
- Rotate your torso from side to side
- Keep your core engaged

Russian twists

Circuit B

W2/D5 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

Sabrina

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!

Keri

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!! 💪🏼💦

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)

Megan

Really approachable upper body workout that allowed me to focus on general form.

Those bands are no joke!!! I used light resistance bands and heaviest weight was 10lb dumbbells. Challenging but awesome!!! 🔥💪👊🥵😍

W3/D1 Upper Body

Yes that's what I needed!!! So many bad dreams last night, probably stress related 🥺 I pushed myself hard today!!! I love calf raises because it is challenging itself without weights. But I used a 15lb dumbbell and felt the burn 3 different ways haha!!! Great circuit!! 🦵🍑🔥👊🥰

The first exercise how it’s read and how you check it off is very confusing. After looking through the whole workout I think I did the first one right. I just followed the idea as the second one. Just so you’re aware!🥰 I love all your workouts and you are a wonderful person. Thanks for what you do!!

Breah

W3/D2 Legs

My legs are like solid after that circuit haha!! Amazing sweat! 🦵🍑🔥👊😍🥵💪

It’s not recording my workout today!😭 I worked out for 38 min but it won’t record so I keep trying to say I did it. I hard closed the app but it won’t work. Haha

W3/D3 Full Body HIIT (Bands & Weights)

I crushed that workout! Only move I couldn't do were the crab walks because my arms kept collapsing from previous moves haha!!! Great start to my day!!! 🔥👊🥵💪

Loved this one! Shoulders were on fire at the end 🔥🔥

Nikyla

Cassie

W3/D4 Upper Body

Woo-hoo that was awesome!! I'm getting better at my fast feet movements since I started doing more crossfit training!!! I love heavy strength training but love lighter weight and endurance training too!!! 🦵🍑🔥👊🥵😍

Definitely got my heart rate up and now I can’t get down the steps!

One of my faves! Did it today as my birthday workout! 🥳🎂💪🏼

Michelle

W3/D5 Legs

Barbara

I used to hate using resistance bands, but now I love them!!! I still use weights if I need more resistance, depending on the move. But feeling great!! 💪🦵🍑🔥👊🥵😍

Lorena

W4/D1 Full Body HIIT (Bands & Weights)

I love working my upper body!! I threw in a 1 minute plank just to get some extra ab work before getting ready for work! I had to modify some shoulder moves as my shoulders were starting to hurt and not in a good way. Still feeling amazing! 💪🔥👊🥵

Traveling and aiming for 30 minutes most days. These are so easy to fit in and feel great!

W4/D2 Upper Body

This one get me good every time.  I did up my weight this time though 🙌🏼

Jessi

W4/D3 Lower Body/Glutes

Hated this (in a good way) 🔥 it starts slow and turns real fast. Then add a great ab burner at the end. I’m dead 💀

Perfect go get moving on this snow day 😊❄️

Lauren

Nicki

W4/D4 Full Body HIIT - Burpee EMOM

This was an arm burning workout! I can barely type this out. You will leave this workout feeling like your arms are on fire in the best way!

Delaney

W4/D5 Upper Body

This was a very hard leg workout! I felt like I worked hard from start to finish.

Jesi Stephens

Emily

W5/D1 Lower Body (Stairs)

Great diversity! Kept it exciting and tough!

Christina

W5/D2 Full Body HIIT (Bands,Weights,Jump Rope)

This was a great arm workout! You can really feel the work and the burn, especially by the end!

Adapted the exercises because I did not have the elastic bands to create the resistance - went with heavier weights and full reps… was proper torture:)

W5/D3 Upper Body

Sweating my butt off while growing a bigger one😅

Jennifer

Tracy

Definitely my favorite leg! I can barely walk 😅😍

Shayla

W5/D4 Legs

It has been a while but great to be back and this was hard!

This workout is intense and heart pounding! You will leave this one out of breath and feeling accomplished.

Another one to add to my favourites! 😅

W2/D5 Full Body HIIT (Bands & Weights)

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