Name: Playbook - Hannah Bower - W5/D2 Full Body HIIT (Bands,Weights,Jump Rope)
Uploaded: 2023-12-12T00:44:19.998Z
Duration: 35 min
Description: W5/D2 Full Body HIIT (Bands,Weights,Jump Rope)

Great diversity! Kept it exciting and tough!

Nikyla

Molly

Christina

So good! Was a bit confused by the instructions. I couldn’t tell if I was supposed to do both circuits twice or just once.

Taylor

Amazing workout!! Adding this to my favourites!!

Taylor Witmer

One of my favorite full body’s in this program!!

Kianah

That was great!! The squat hold/bicep curl was a killer!! Nice movement for the end!!

Alona

This felt so good. These types of workouts makes me feel powerful

Rebecca Milway

Oh goodness! This one definitely was a testament to the power of the pelvic floor postpartum!

Danielle

It’s always a good workout when you burn 400 cals in 45 mins😁😁😁

Kennedy

So good!! Also didn’t have time to rest between sets so it was a sweaty one!!! 🔥🥵🤩🙌🏼

Camie

Oooohhhh yes! Love love loved pushing my limits on this amazing Hiit workout!

This was fun! I really enjoy your workouts because of the amount of variety within them. If there is too much repetition I tend to get bored so these longer hiit workouts are great for me ! ❤️

Caitlin

It says 1 rep instead of 1 minute for several exercises in Circuit A, so you cannot time them. Circuit B does not have any option for timing the 30 sec rest

Kelsey

This took me about 45 minutes, just FYI as it says 35

Holly

Anna

The first section wasn’t my favorite just because every other was jump rope (but that’s just me). I liked how everything else wasn’t repetitive, I liked the variety.

Amanda

I really liked that this workout utilized quite a few of the exercises throughout the program

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: 1 minute on, 30-second rest
A1: Jump Rope
A2: Single Leg V-Ups
A3: Jump Rope
A4: Split Lunge Hops
A5: Jump Rope
A6: Arnold Press
A7: Jump Rope
A8: Plank Dips
A9: Jump Rope
A10: Couch Dips
A11: Jump Rope
A12: Side Crunches
Repeat Circuit A 1x (Rest 2 minutes between rounds – NO MORE!)

Circuit B: 1 minute on, 30 seconds rest
B1: Resistance Band Swoops
B2: Mini Band Supine Abductions
B3: Dead Lift Pulses
B4: Side Plank Dips (30 sec each)
B5: Reverse Lunge Sliders
B6: Squat Jumps
B7: Russian Twists
B8: Plank Pushups (Resistance)
B9: DB Sumo Squats
B10: Arch Lifts
B11: Mt Climber Twists
B12: Squat Hold with Bicep Curl
Repeat Circuit B for a total of 1x

Warmup:
• 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-second rest
A1: Jump Rope
A2: Single Leg V-Ups
A3: Jump Rope
A4: Split Lunge Hops
A5: Jump Rope
A6: Arnold Press
A7: Jump Rope
A8: Plank Dips
A9: Jump Rope
A10: Couch Dips
A11: Jump Rope
A12: Side Crunches
Repeat Circuit A 1x (Rest 2 minutes between rounds – NO MORE!)

- Keep your legs extended
- Rotate at the wrists 
- Increase speed as your feel comfortable

Jump rope

- 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

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

Lunge hops

- 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

- Start with your elbows on the ground
- Your core should be engaged through the movement
- Turn your body from side to side touching the floor

Plank Hip taps

- 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

- Lay on the floor with your legs together rotated to one side
- Place your hands behind your head
- Come up engaging your core

Side crunches

Circuit A

Circuit B: 1 minute on, 30 seconds rest
B1: Resistance Band Swoops
B2: Mini Band Supine Abductions
B3: Dead Lift Pulses
B4: Side Plank Dips (30 sec each)
B5: Reverse Lunge Sliders
B6: Squat Jumps
B7: Russian Twists
B8: Plank Pushups (Resistance)
B9: DB Sumo Squats
B10: Arch Lifts
B11: Mt Climber Twists
B12: Squat Hold with Bicep Curl
Repeat Circuit B for a total of 1x

- Start with a wide stance and a band above your knees
- Step sideways bringing your hips down and back up
- Make sure your knees are aligned with your foot

Lateral swoops

- Hold the dumbbells with your elbows close to your body and your palms facing up
- Externally rotate the dumbbells
- Come back in a controlled motion

Supinated abductions

- 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 your forearm on the floor
- Lift your hips up and down
- Keep your core engaged

Side plank dips

- Slide one foot back
- Keep your front knee bent
- Engaged your hamstring and glutes as you pull back

Reverse lunge sliders

- 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

- Sit on the floor
- Lean back until your back is at 45 degrees and lift your legs off the ground
- Place your hands in front of you and rotate your torso from one side to the other

Russian twists

- Start in a push-up position
- Bring one elbow down to the floor
- Repeat on the opposite side
- Keep your core engaged through the movement

Plank pushups

- Start in a wide stance with your feet pointing out 
- Perform a squat flexing at knees and hips
- Come down until you break parallel 
- Push through your heels extending your legs to come up
- Squeeze your glutes at the top

Sumo squat

- Lay on the floor face down with your arms extended
- Raise your arms and legs at the same time
- As you raise your legs squeeze your glutes
- Hold for a second and come down

Arch lifts

- Start in a pushup position
- Bring you knee toward your opposite elbow
- Keep your spine in a neutral position

Mt. Climbers twists

- Hold a squat position 
- Curl the dumbbells up
- Squeeze your biceps at the top
- Keep you back straight

Squat hold with bicep curl

Circuit B

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

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 🔥💪👊🦵🍑🥵😍

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

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!!! 🔥💪👊🦵🍑🥵😍

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

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