Name: Playbook - Hannah Bower - W4/D5 Optional HIIT to add in
Uploaded: 2023-12-12T00:44:20.083Z
Duration: 45 min
Description: W4/D5 Optional HIIT to add in

Rachel S.

Did this one at home. Used my porch stairs and 10# db for American swings. Tough as heck in the heat. But much needed sweat session 🙌

Ludim

I have been struggling to workout consistently, friggin laziness, weather, blah blah.

I feel so much better 🙏🏽💪🏽🤎😊

Alona

Hands down this is the best designed program I have ever done! I can see and feel the results and I can’t wait to start it over next week! 🏋🏽‍♀️💪🏽💛 thank you Hannah!!

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

W4/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

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!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

Lindsey

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

Jenna

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Loved this🙌🏻focused on form in every set

Ana Grace

W4/D1 Get stronger

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D2 Get stronger

This is such an intense workout! Love it!

So good... I needed to just sweat and work all this anxiousness out.

Tori

W4/D3 Get stronger

Surprisingly .. my back feels like I just had a massage .. thanks for that!

Kara

Y’all. Not going to lie. I had to mentally prepare myself for this one. But, killed it. You got this 🙌

Ashton

Mackenzie

W4/D4 Get stronger

Christina

I love the kettlebell run! Just did that part to end my weight lift sesh 🥴💪

Beautiful end to this week! 💪🏾🦵🏾❤️

Élise

Tried my best with the push ups still modifying but feeling great.

I got stronger in squats and hip thrusts. Can do them back to back without any problem. Will go heavier in both next time.

Angelique

W5/D1 Get Stronger

Def had me sweating I always try to do incline on the treadmill after too.

Haylie

W5/D2 Get Stronger

So good! Feeling more comfortable in the exercises and upping some weight!

Crunch time for wedding day- this one felt great!

Absolutely love this app!Well worth the money. I am a fitness instructor. I usually don't watch videos or use apps for my workouts. I have a wealth of workouts in my head. I wanted to switch things up. Have someone think for me during my workout every once in a while. I did the 7 day trial and was hooked! I use Hannah's app a couple times a week to add variety to my week of workouts. She has so much good stuff on this app it is definitely worth it!! I would highly recommend this app to anyone. It has many levels of difficulty to it.

Shalana Brinkman

W5/D3 Get Stronger

Loved it!! 😍 love when cardio is incorporated!

W5/D4 Get Stronger

Been consistent with doing stairMONSTER and starting at level 15 struggling on all 5 sets and just finished all.5 sets at level 16 - a struggle, but completed not holding onto the machine.

Chelsey

With the heat on and a sweat suit on, killed it in the living room. 🥵
*Side note: couldn't do the stair master, don't have the equipment and ran in place for the sprint. 🤷‍♀️ Just making it work!

Wow..  killer, but amazing on a day where I didn’t get to the gym!

W5/D5 Optional HIIT to add in

Intense! Box step up has always been difficult for me but did what I could and Superman added weight.

50lb lunges, 25lb skull crushers, 12lb flys?!?! Upping weight allll over the place 🔥 🔥 🔥

Paula Kane

5 am workout before work while the kiddos are asleep. I’ll say it again and again - THANK YOU for making this so realistic and doable for busy moms like me!

W6/D1 Get stronger

Split jumps were tough, but modified a little !

Amylynn.allforhim@gmail.com

W6/D2 Get stronger

That was a killer and I loved it! The sumo/hip circles/palof circuit almost killed me. Literally. Still in love though.

A. 12x20. 12x20. 12x25

A. 8x51. 8x61. 7x111 

A. 15x35. 15x37,5.  13x42,5
B. 10x17,5. 11x22,5. 10x27,5
C. 15x12,5. 12x22,5. 15x17,5

A. 13x41. 13x41. 8x51
B. 8x20. 8x27,5. 7x35

A. 10x15. 12x20. 10x25.
B. 10x15. 9x20. 8x22.

Core

Leigh-Ann

Was finally able to move up to 20lbs for my bicep curls!! I've been stuck with the 15s for forever. Core finisher was definitely a finisher 🥴

W6/D3 Get stronger

I did not want to workout today… this workout changed my mindset for the day. It was good. But man I’m tired. 😂

Nick

Love this program if definitely is when I feel the cardio to it as well as getting more mobility

Umm those rolling jump things are still the worst haha but this was 🔥 for Christmas Eve 💋

W6/D4 Get stronger

Wow, that was hard. Was away last weekend, got one short treadmill run in only, then was not feeling well, took some downtime from my stressful job.
Back at it today 🥵 💪🏽 🫁 👍🏽

Recovery times are getting shorter with these hiit workouts! 🤩😁

Sarah

W6/D5 Optional HIIT to add in

Really enjoyed this full lower body workout which left me sweaty. The hip thrusts/glute bridge set was a killer. I also loved to discover new exercises like the adduction plate slides…wow

Jola

Fantastic workout! My kids joined me and helped. I felt like such a great role model and so strong.
Thanks!

Love hate relationship with hip thrusters 😶‍🌫️

W7/D1 Lower Body

Great morning workout!! Husband is even noticing a difference

Perfect workout to hit every upper body part! Loved it!

W7/D2 Upper Body

This might be the hardest one ever. Really. I am telling you, I am crying.

Such a great leg day! I felt every part of my legs work!

This kicked my ass !!!
After a week of not making it to the gym this was punishment 🤣

W7/D3 Lower Body

Such a good end of week burner! That core series got me good too!

Loved it but maybe needed a little more upper body 🫶🏻

Selma

Great workout - feeling it just about everywhere

W7/D4 Full body

Jackie

I did the Stairmaster HIIT workout and omg. Literally thought I was going to puke. Could only do 3 rounds so I'm shooting for 4 next time!

W7/D5 Optional HIIT to add in

Needed a killer leg day and here we are 🔥🔥🔥🔥🔥🔥🙌🙌🙌🙌

Sumaiya

W8/D1 Lower Body

Can't do those delt thingy on the bench. Rear delt fly is hard with even with 2 kg. Can't retract my shoulder blades well enough. The swimmers like move afterwards is even harder, it is not happening properly. I don't know why but i cant do that pattern with both arms at the same time. My shoulder blades are like not firing.

Allie

W8/D2 Upper body

Ever underestimate a workout?  I have.  This one.  😫🥵.  Soooo good!

The abductors drop set ☠️ but good ☠️

W8/D3 Lower body

Man I thought those bulgarians were gonma kill me. Until I met the real killer, aka the push-up/box jump. Whew, gotta eat something right away. 😂

OMG with the Bulgarian split squats 🥵.  And those kettle bell swings…😳!  But I LOVED it!

Amazing workout! I was just a little confused on the Bulgarian split squat though. Reps were 20 and the video said pulses, but the text didn't. I did pulses because 20 seemed high and I was tired 🤣🤣

W8/D4 Full Body

Incredible as always! HIIT is a love hate relationship for me 😈

Kayla Lennon

Definitely getting stronger at this. 💪💪

This HIIT workout is one of the best. Killing me hannah but love it. Burn at least 400 calories every time I do it 💪🏼

Kaitlyn Kittinger

W8/D5 Optional HIIT to add in

You know it’s a good work out when you never want to see the exercises again 😆.

Grueling, not sure why it took me an hour to do the first 2 supersets. Love how it feels tho

A. 11x94.  10x114. 10x134.
B. 12x7,5. 12x10. 12x10.

A. 12x114. 12x134. 12x154.
B. 12x50. 12x70. 24x80.

A. 10x41. 12x48,5. 10x51.
B. 8x7,5. 10x10. 10x15.

A. Ankle x10 15 secs. 
B. 6t. 

A. 10. SS.
B. 10x3. 10 w/ bands

W9/D1 Lower Body

Love this workout! That bicep set omg 😳

W4/D5 Optional HIIT to add in

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