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.

Brittney

Another one to add to my favourites! 😅

Taylor Witmer

I completed this workout after covid, I didn't think I could do it, but I did and I'm so happy!!!!

Camila

Kaylee

Alona

Thank goodness for this at home series! It feels so good to complete at home while my little one happily watches. I am almost 8 months postpartum and thanks to this program, I am embracing my new “mom” body and feeling my comfortable self again! The change is evident from start to finish and I cannot wait to go through this program again and see the change!

Pootie

Happy friday to you and your family!! Finished round 2 and I feel even more amazing than I did after the first round!!

Rebecca Milway

Tracie Hoikka

It's always the ones I'm like "this will be a breeze" that are not a breeze 🤣🤣🥰🥰🥰

Thank you! 

You are literally saving my life in more ways than one. Growing up, food was used as a sense of control. I started working out around age 6 in the gym with my mom, food was seen as something to make you fat or healthy. I started getting diet pills at age 13 and eventually developed an eating disorder from the abuse I was receiving from her and the way she viewed food as well. Even now, as an adult, I have little contact with her but there are still times the words that have been said to me by her that still feel so controlling. I went to therapy and was able to make improvement when I turned 18. Around 3 years ago, I was in a horse riding accident breaking my hip, and gained a lot of weight. I also was struggling with hormones and was given testosterone supplements because I was told my testosterone was incredibly low. The only thing this did was double the weight I gained. I was then told I had PCOS and struggled significantly with food intake after that. In January, I went through more traumatic events that triggered my negative eating habits and more contact with my mom so she could help control my food intake. I bought the Stay At Home guide a long time ago, before you had the app but never dedicated myself to something longer than a week because I could not find anything in me to want to live or even make plans a week in advance. Thank God for my dogs. 

I’ve dedicated myself to 5 weeks now. I’m almost to the end and I’m doing things my doctors said I could never do after my horse accident and I’m finally starting to feel life. I take it day by day, but I’m taking the steps. 

I still struggle with food. I fully intend on getting help, but I’m currently putting myself through college so I’m making due with the resources I have that are at my reach and not too costly. 

So, thank you. For saving my life in more ways than one.  

You really are my mentor. I’ve never had a healthy one and I cannot thank you enough for being it.

Tristian

Sweat! Sweat everywhere!! These workouts are pushing past my plateau. Thank you ❤️

Lindsey

Hope

Chantel

Great workout to end this program!!! 💯🥳🤩🔥🙌🏼💪🏼🥵😘 #sweatisgold

Camie

Wow.  This was an amazing workout. Not only did my heart rate stay up and pumping but also targeting some muscle groups too. Love. Love. Love.

Michelle

Jessica Cooling

Might need verbal explanation of workouts.

Mayra

Lily

Love that the upper body was just as challenging as the lower body. Looking to lean more into core/ab work now!!

Caitlin

I did it, so proud of myself! 💪 Thanks Hannah for making us a better version of ourselves ❤️

Anna

Kaitlyn Kittinger

Dynette

Just finished my second time through this program. The sweat is dripping down.

Jenna

Those minutes seem to go longer and longer! Great last workout for the program! I’m so proud of myself for finishing it!

Amanda

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: High Knees
A2: Sumo Squat Pulses
A3: Mt. Climbers
A4: Alternating Shoulder Press
A5: Jumping Mt. Climbers
A6: Plank Dips
A7: Squat to Punch
A8: Single Leg V-Ups
A9: Supine Abductions to Bent Arm Delt Abductions (30 sec each)
A10: Plank Row
A11: Lunge Hold and Bicep Curl
A12: Burpees
Repeat 2x

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: High Knees
A2: Sumo Squat Pulses
A3: Mt. Climbers
A4: Alternating Shoulder Press
A5: Jumping Mt. Climbers
A6: Plank Dips
A7: Squat to Punch
A8: Single Leg V-Ups
A9: Supine Abductions to Bent Arm Delt Abductions (30 sec each)
A10: Plank Row
A11: Lunge Hold and Bicep Curl
A12: Burpees
Repeat 2x

- Lift your knee up towards your hand
- Repeat on the opposite side
- Increase speed as you feel comfortable

High Knees ( at home )

- Start in a wide stance with your toes pointed out
- Come down flexing at the hips and knees 
- Come down until your break parallel 
- Come up a few inches and back down

Sumo squat pulses

- Start in a push-up position
- Bring one knee forward toward your elbow
- Return your leg to the initial position
- Bring your leg out and forward
- Return to the initial position

Mt. climbers

- Hold the dumbbells in your hands
- Your arms should be at 90 degrees
- Press the db above you

Alternating shoulder press

- 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 my climbers

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

Side plank dips

- Flex at the hips and knees to come down
- Push through your heels extending your legs to come up
- As you come up rotate your body and extend your arm

Squat to punch

- 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

- Hold two dumbbells with your palms facing up
- Keep your elbows close to your body and externally rotate 
- Raise your arms up keeping them at 90 degrees 
- Raise until your elbows reaches shoulder height

Supine abductions to bent arm delt abductions

- Start in a push-up position
- Pull the dumbbell up keeping your elbow close to your body
- Squeeze your back at the top and come down in a controlled motion
- Make sure you don’t rotate your hips

Plank rows

- Start in a lunge position holding two dumbbells by your sides
- Curl both dumbbells up
- Squeeze your bicep at the top

Lunge hold and bicep curl

- 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

Circuit A

W5/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 🔥💪👊🦵🍑🥵😍

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/D5 Full Body HIIT (Bands & Weights)

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