Name: Playbook - Hannah Bower - W4/D1 Full Body HIIT (Bands & Weights)
Uploaded: 2023-12-12T00:44:19.864Z
Duration: 45 min
Description: W4/D1 Full Body HIIT (Bands & Weights)

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!! 💪🦵🍑🔥👊🥵😍

Lindsay

Lorena

Thank you! For a mama of a 1 year old, I don’t get to the gym nearly enough. But I definitely just worked out harder with that round AND at home 😍

Jess

This was a great workout! It definitely tired me out!

Brittney

Emily

Charissa

This one absolutelt killeddd me but I loved every second of it!!!

Camila

Thank you Hannah for keeping me inspired. From workouts to mental health. You’re a gem.

Abby

Alona

Tried this one at 6:30am before my 2YO woke up, kicked my butt and such a positive start to the day. Thank you, Hannah!

Sofia

Using different resistance bands really change up the workout and I'm really loving the long bands for the tuck upd and torso rotations. Also love the rooted energy! So good

Rebecca Milway

Danielle

Full body felt so good after a weekend of good food

Jessica

Really Hannah I am enjoying it so much! I see no weight loss yet, but feel more toned and the fact that I am doing this is already very rewording. Did my session after dinner and went also running in the morning! Quite proud of myself and grateful that I found your program

Githa

Short (or at least I finished quicker than previous workouts in this program) but spicy!!! 🙌🏼💪🏼🤩🥵🔥

Camie

Michelle

Hannah

Lily

Caitlin

Make a third (short) round, it only took me 30min

Erin

The short breaks were killer! Loved the variety in this workout, quick and efficient!

Kaylyn

Anna

These movements felt so good after a week of not working out. Needed a full body workout like this one

Morgan

Gwen

Janet Pishnery

Katie

Warmup:
• 50 jumping jacks
• 10 straight leg marches
• 15 walking toe touches
• 15 tornado twists
• 10 spider mans to duck squat hold

Workout:
Circuit A: 45 seconds on, 15 second rest
A1: Jumping Jacks – Resistance
A2: Pike Pushups
A1: Arnold Press – DB
A1: Side Delt Raise
A1: Burpees
A1: Single Leg V-Ups
Repeat Circuit A for a total of 2x

Circuit B: 45 seconds on, 15 seconds rest
B1: Jumping Mt. Climbers
B2: Plank Pushups – Couch
B3: Lunge Hops
B4: Bicycles (Resistance)
B5: Squat to Shoulder Press
B6: Tuck Ups (Resistance)
Repeat Circuit B for a total of 2x

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: 45 seconds on, 15 second rest
A1: Jumping Jacks – Resistance
A2: Pike Pushups
A1: Arnold Press – DB
A1: Side Delt Raise
A1: Burpees- add jump if you can
A1: Single Leg V-Ups
Repeat Circuit A for a total of 2x

- Start in a narrow stance with your arms by your sides 
- Hop bringing your arm up above you
- Hop returning to the initial position

Resistance jumping jacks

- Bend at the elbows to come down
- Make sure your back is straight
- Extend your arms pushing through your shoulder and triceps to come up

Pike pushups

- Hold the dumbbells with your arms at 90 degrees abs your palms facing you
- Press the dumbbells above your rotating your wrists as you go up
- Reverse the motion to come down

Arnold press

- Hold the dumbbells with your palms facing you
- Raise the dumbbells up in a controlled motion until you reach shoulder height

Side delt raise

- Place your hands in front of you
- Hop back back 
- After landing in a pushups position, hop back
- Jump as high as you can

Burpee with high jump

- Lay on the floor with your legs extended 
- Raise one leg and reach for it with both hands
- Keep your leg as extended as possible

Single leg V-ups

Circuit A

Circuit B: 45 seconds on, 15 seconds rest
B1: Jumping Mt. Climbers
B2: Plank Pushups – Couch
B3: Lunge Hops
B4: Bicycles (Resistance)
B5: Squat to Shoulder Press
B6: Tuck Ups (Resistance)
Repeat Circuit B for a total of 2x

- Start with your stance hip-width apart one foot in front of the other
- Bring your knee down until both legs are at  90 degrees
- Jump and switch your feet in mid-air

Jumping lunges

- Start in a push-up position 
- Place one hand on the couch 
- Repeat on the opposite side
- Keep your core engaged through the movement

Plank pushups-couch

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

Lunge hops

- Lay on the floor with a band on your feet
- Bring your knee in toward your chest
- Bring your opposite elbow toward your knee
- Keep your abs engaged

Bicycles ( resistance )

- Place a band around your wrists and hold a db in each hand
- Come down flexing at the knees 
- As you come down keep tension on the mini band
- Come up and press the dbs above your head

Squat to shoulder press (band)

- Place a band on the bottom of your feet and your upper back
- Bring your knees to your chest and you upper body off the floor
- Keep your abs engaged

Tuck ups ( resistance )

Circuit B

W4/D1 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!! 💪🏼💦

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)

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!!! 🔥💪👊🦵🍑🥵😍

W4/D1 Full Body HIIT (Bands & Weights)

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