Name: Playbook - Hannah Bower - Week 1 Day 4 Spring Training: Full Body HIIT
Uploaded: 2024-04-07T17:05:54.338Z
Duration: 30 min
Description: Week 1 Day 4 Spring Training: Full Body HIIT

I absolutely love this workout. It has all my favorites.

Nada Alabbar

May start using these circuits for my morning wake up 🔥
Feeling so good after getting my body moving like this

Jessica

Brianna

Delaney

I absolutely LOVED LOVED LOVED this workout. It is my first time doing it and I think it has become one of my absolute favorite workouts. I feel like I’m going to do it more often than I should 🤣. Perfect ending to my workout week.

Loving how these workouts can be strength focused or mobility depending on how heavy I want to go and what modifications I want to use

Morgan

Dominique

I wasn’t feeling well this morning but this was the perfect low intensity movement) I placed myself and did what felt good) I needed. 🙏🏼🫶

REMINDER: THIS PROGRAM IS TEMPORARY! After this workout gets pushed out of the daily training folder it will disappear. HOWEVER, if you like this workout you can download or save this to your favorites folder and have access to it after it disappears!

This full body will be a circuit based, higher intensity workout!

You will need medium to heavy dumbbells

You will go through the following movements as many times as you can in 10-12 minutes. Try to minimize rest if you can.

Reps: 5-10

Modifications: air squats, squat to toe raise 

Form:
-feet flat on the ground shoulder width apart (can be slightly wider)
-chest tall
-core engaged 
-lower knees to approximately 90 degrees 
-keep your knees pointing slightly outward or straight ahead, but never falling Inward 
-touch the ground with your hands, make sure to keep your glutes and hips low
-press through your feet and explode upward into a jump 
-raise your hands overhead 
-as you fall toward the ground land with a slight bend in your knees and go right into the next squat

Ground to Overhead Squat Jumps

Recommended reps: 5-8
Recommended tempo: 3 seconds on the eccentric squat, 1-2 seconds at the bottom, standard tempo on the extension 

Modifications: remove tempo

Form:
- Start in a standing position with your chest tall, and ribs stacked over pelvis 
-hold your weight in the center of your chest just under your chin 
-feet are slightly wider than hip width and toes point outward 
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Tempo + Pause Goblet Squat

Recommended reps: 5-10 per side  
Recommended weight: none 

Modifications: reverse lunge knee drive side lunge knee drive 

Want to make this harder? Add a booty band 

Form:
-start standing feet hip width apart, core engaged, chest tall, shoulders retracted
-step backwards and 45 degrees to the side to laterally cross your back leg across your body 
-lower into a curtsy lunge by shifting your hips back and hinging at your waist
-keeping a forward lean with an engaged core to activate your glutes, press through your glutes to jump off the ground 
-instead of jumping forward you will jump laterally to the side
-land on your back foot, and then cross your previous front foot back and to the side 45 degrees into a curtesy lunge 
-continue to switch sides

Skaters

Recommended time: 5-8 per side 
Recommended weight: medium to heavy 

Modifications: perform as Bodyweight, limit range of motion, can place foot up on elevation 

Substitutions: single leg squat to chair 

Form:
- Start in a kneeling position. Core is engaged, chest tall, shoulders retracted, shins  firmly planted on the ground 
- Keep your chest up and hold dumbbell(s) at your shoulders (front racked) or down in front by your inner thigh 
- Place one of your feet a few inches in front by firmly planting your foot on the ground 
-begin to lean forward by driving your knee over your toes 
- it is okay to lean forward in a hinge motion if you would like 
-toes and knees can point forward or slightly outward, but they cannot fall inward 
- Press through your quads and keep your torso still as you push back to kneeling
- Complete desired reps then repeat on the opposite side

Tempo Side Lunge

Recommended reps: 5-10 per leg 
Recommended weight: none 

Modifications: limit range of motion, tap your toes instead of stepping out, Glute bridges 


Form:
-start laying on your back, core engaged, feet planted firmly on the ground, and shoulders pressing into the ground 
-tuck your hips forward into a posterior pelvic tilt 
-press through your heels and Glutes keeping your core engaged to lift your hips 
-place your hands flat on the ground 
-lifting one foot at a time, step it a few inches outward away from your body 
-then step your other foot so that your knees are almost extended 
-keep your hips lifted
-step back one foot at a time 
-alternate which side steps out first

Glute Bridge Walk Outs

Lower Body Circuit

You will need a light to medium pair of weights for this circuit

Why knees? We want to add some sneaky core! It requires more stability.

Reps are per side
Perform all reps on one side first 
Recommended reps: 5-8
Recommended weight: light to medium 

Modifications: Bodyweight or with a band, remove the twist 

Substitutions: Turkish get-up or overhead static hold 

Form:
- Start in a kneeling position with your shins flat on the ground 
- chest is tall ribs stacked over pelvis and chin neutral 
-press overhead a light weight, keep your wrist in alignment with your shoulder 
-keeping your shoulder retracted and engaged 
-lower your chest down to the ground as you slightly twist your torso 
-keep your weight pointed still towards the ceiling as you try and touch your opposite arm forearm to the ground
-keep your chin and eyes looking at the weight the whole time 
-using your obliques, and core, begin to raise your chest 
-keep the weight still the entire time

Kneeling Windmill

Recommended reps: 10
Recommended weight: medium 

*if your weight(s) are on the lighter side, increase reps to 10-15)

For beginners: can hold the head of the dumbbell with both hands rather than a head in each hand 

Modifications: standing overhead Extensions

Substitutions: Tricep kickbacks, skull crusher, Tricep pull downs  

Form:
-start kneeling with your chest tall, ribs stacked over pelvis, and torso still 
-lift both weights or a single weight overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower the weight all the way down behind tour head 
-keep your bent elbow in line with your shoulder joint
-don’t let your elbow fall outward 
-press the weight back up overhead 
-repeat

Kneeling Overhead Tricep Extension

Recommended reps: 5-10 per direction 
Recommended weight: light to medium 

Substitutions: standing delt raise or front raise 

Form:
-start in a kneeling position with your ribs stacked over pelvis and shins firmly planted on the ground 
-hold your weights down by your side  
-without moving your torso begin to lift your arms out laterally out to the side keeping a slight bend in your elbow, do not lock out your elbow
-once your hands are parallel with your shoulders, briefly pause 
-then lower the weights down to starting position 
-begin to lift your arms again, but this time. Lift them out in front of you
-lift until they are parallel with your shoulders
-lower 
-keep your chest and torso still throughout 
-repeat

Kneeling Alternating Delt Raise

Can perform kneeling or standing 
Recommended reps: 5-10 per direction (standard+ angled)

Modifications: perform all standard reps and then all angled

Form:
- stand with your core engaged, chest tall, shoulders retracted
-Start with a standard bicep curl. Your wrists will face the ceiling, elbows pinned to your side, wrists come to meet your shoulders
-curl and lower the weight 
- then  pin your elbows to your side, wrists still face the ceiling, but you will laterally adjust your forearms to point outward at a 45 degree angle 
-curl and Lower the weights down at an angle. 
-Come back in reverse order.

Kneeling Alternating Curls

Recommended reps: 5-10
Recommended tempo: 3-5 seconds

Modifications: can go on knees, hands on bench, or remove tempo 

Substitutions: standard tempo push-up 

Form: need additional push-up help? See tutorial highlights 
-start in a plank position with your core appropriately engaged, hips square, hands underneath shoulders 
-bend your elbows at a 45 degree angle and lower your chest to the ground on a 3-5 second count 
-once your chest hits the ground, continue to engage your glutes and core to press back to plank

Tempo Push-up

Upper Body Circuit

Recommended reps: 10
Recommended tempo: slow 

Form:
-start laying on your back 
-knees bent at 90 degrees and feet flat on the ground , core engaged, and hands behind your head
-keeping your core engaged lift not just your head, but your upper body, chest, and scapula off the ground 
- pretend a string is attached to your chest and your being pulled by the string 
-do NOT round your shoulders and pull on the back of your head
-at the same time engage your TVA to lift both knees off the ground 
-keep chest tall and upright as you use your core to lift your upper body
-meet your elbows and knees together in the middle of your torso 
-lower with control

Full Body Crunch

Recommended reps: 10
Recommended tempo: slow 

Form:
-start laying on your back 
-knees bent at 90 degrees and feet flat on the ground , core engaged, and hands behind your head
-keeping your core engaged lift not just your head, but your upper body, chest, and scapula off the ground 
- pretend a string is attached to your chest and your being pulled by the string 
-do NOT round your shoulders and pull on the back of your head
-keep chest tall and upright as you use your core to lift your upper body
-lower with control

Upper Body Crunch

Recommended reps: 5-10 per side 
Recommended tempo: slow 

Modifications shown by Michal: feet flat on the ground, lifting one knee up at a time (like lower body deadbugs but feet stay on the ground rather than air)

Form:
-start laying on your back 
-knees bent at 90 degrees in the air, core engaged, and hands behind your head
-keeping your core engaged and a 90 degree bend in your knees, lower BOTH legs to touch lightly the ground 
- keeping your core engaged lift your knees back up to 90 degrees 
-repeat

Lower Body Crunch

Recommended reps per side: 10 (20
Total reps)
Recommended weight: light to medium

For beginners: perform without weight, keep chest more stacked over hips and perform 5 reps per side (10 total reps)

Modifications; remove the weight, limit range of motion, place your feet on the ground

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-start seated with your weight shifted towards your upper glutes/sacrum 
-keep your chest tall and core appropriately engaged to manage any pressure you may have
-hold your weight by your chest
-pretend a sting is attached to your chest  and someone is pulling it to keep it upright
-bend your knees at a 90 degree angle and lift them a few inches off the ground 
-twist your entire torso to one side as if to touch your elbow to the ground
-switch sides 
-repeat

Russian Twist

Recommended reps: 10
Recommended weight: none 

Modification: cobra pushup, lift upper or lower body at a time, lift one limb at a time

Form
- start lying face down on the ground, arms and legs extended out in front of you
- engage your glutes, back, hamstrings, and rear belts to raise your chest, hips, arms and legs off the ground
- lift up your chest and your thighs, get as much of your body off the ground as you can.
-the goal is to only have your belly be touching the ground
-you can bend your elbows and place your hands behind your ears to help further range of motion
-pause at the top you your rep
-lower
-repeat

Superman

Core Circuit

You will need a banister or pole, bench or couch, plates or books for this warmup.

Recommended time: as needed
Tempo Slow

Form:
-Grab onto a poll, rack, or stair railing
-stand a few steps away from the poll
-tuck your chin to your chest round your back and pull away from the poll as much as you can
-walk your hands down the poll/rack as you pull away to feel a stretch in your back, ribs, and lats
-walk your hands down to a deep squat and press your knees away from each other
-rock side to side for a full side body stretch

Pole Walks

Recommended time: as needed
Tempo slow

Form:
-place your elbow on a bench, chair, or sofa and kick your feet out into a side plank
-place your top leg over your bottom leg to firmly plant your foot on the ground in from of your bottom quad
-from here, lower your hips down to the ground as far as range of motion allows
-you will feel this in your ribs, obliques, hips flexor, IT band

Side Body Stretch

Recommended repetitions: as many as desired
Recommended directions: front, side, back
Recommended tempo: slow

Form:
-start standing on a safe elevated surface (books, stairs, plates, stool)
-place your weight onto one foot keeping your chest tall and ribs stacked over pelvis
-lift your other foot in the air and a few inches in front of your surface
-with your standing leg, bend your knee as far as range of motion allows
-be sure there are no wiggles in your knee.
-knee does not fall inward or wobble
-extend back to standing
-before with your foot to the side, and backwards

Knee Stability

Corrective Exercise Circuit

Week 1 Day 4 Spring Training: Full Body HIIT

Week 1 day 4: ( week 10) Alternative Full Body Conditioning

Great upper body workout! Challenging to be consistent and really felt the burn in the later reps.

Taylor

Jade

Week 1 Day 3 (week 10) Spring Training: Upper Body

Love the step ups! Going up in weight each time

Jess

I really enjoy the barbell. Amazing workout!

Eugenia

Week 1 Day 2 (week 10) Spring Training : Full Body

Hit two PRs today!😊💪🏻🙌🏻🌟

Started out rough but eventually found my groove!!

Week 1 Day 1( Week 10) Spring Training: Lower Body

Whew this killed me! Still sore from my Wednesday workout and mighta had too much coffee and not enough protein but this was HARD! 🥵🥴

Brittney Howell

Wow I cannot believe I survived that. Great full body workout!

Week 3 Day 4 Spring Training: Full Body HIIT

Much need workout after the stressful day I had 💪🏽

Dedra

Got told my back muscles were poppin 🤷🏼‍♀️🤭

Week 3 Day 3 Spring Training: (week 9) Upper Body

Enjoyed the beginning to the end. Felt the burn for it is working in the last few reps and finisher.

Kelsey

Week 3 Day 1 (week 9) Spring Training: Lower Body

Cheyenne

Week 3 Day 2 (week 8) Spring Training: Full Body

Week8| Body Image Bootcamp:Working w/ Emotions is important

Went lighter in weights and focused on intensity. Bordering on a shoulder injury after a travel weekend so taking it easier to recover

Great circuit workout! Enjoyed the burn and sweat.

Week 2 Day 4 (week 8) Spring Training: Full Body HIIT

Week 2 day 4: (week 8) Spring Training- Alt Full Body Cond.

Had to modify the pull ups but working on getting there!

Great upper body. As always love the correction exercises 💪🏽

Week 2 Day 3 (week 8) Spring Training: Upper Body

Nikyla

Rose

Week 2 Day 2 (week 8) Spring Training: Full Body

Jennifer

quick and effective lift between classes. stress = gone💪🏼

1st workout in 2 weeks, feels so good to be back!💪🏾

Anessa

Week 2 Day 1 (week 8) Spring Training: Lower Body

3 sets instead of 5. LOVED the exercises 🔥🔥🔥 did both full body days and can’t say I like one better than other.

Probably one of my favs. Starts off fun & sweet ends sweaty and beat 🥵

This was so good. As challenging as it was, I needed it! Almost stopped after four rounds but pushed through and felt so accomplished at the end.

Krista

Week 1 day 4: Alternative Full Body Conditioning

Used the finisher circuit as my warmup 🔥🔥🔥 now I want to work on my handstands

Courtney

Week 1 Day 3 (week 7) Spring Training: Upper Body

That was hard but good! Can feel the difference as I go up in weight

Week 1 Day 2 (week 7) Spring Training : Full Body

Back at it after a few days of fighting a chest cold. Love this leg workout

Week 1 Day 1( Week 7) Spring Training: Lower Body

Week 6: Body Image Bootcamp| Your insecurities are the KEY..

Still a hot mess after this HIIT, but felt a bit easier than the last time I tackled it!🥵💪🏻

Always save hair wash day for after Fridays workout since those are the ones that make me sweat the most!! 😂😂

feeling it for sure! another good one💪🏼

Christine

Week 3 Day 3 Spring Training : Upper Body

something simple as holding a core cinch hurt so good wow 😅

Amazing full body. It still was challenging even after I done it before.

Week 3 Day 2 (week 6) Spring Training: Full Body

Week 5: Body Image Bootcamp| Not just about mindset

Never get tired of your correction exercises 🤗

Haven’t done a lower body day in a while and this was delightful. Those box squats are a secret killer

Week 3 Day 1 (week 6) Spring Training: Lower Body

Been a longtime but I got back to it! Love these workouts!

Mindy

Week 2 day 4: Spring Training- Alternative Full Body Cond.

Love being able to hit everything in a short amount of time!

Didn’t feel like starting consistency is key

Week 2 Day 4 Spring Training: Full Body HIIT

a quick one tonight, but made a promise i would get it done so I did! Feeling the pump that’s for sure!💪🏼

Stephanie

Carina

Week 2 Day 3 (week 5) Spring Training: Upper Body

Renee Barker

Body Image Bootcamp: Week 4| Body Image Beliefs

with the Bulgarian squats I was dying!!!😂🤣fantastic! 🥵😍

Kiki

Still on the struggle bus. Proud of what I’m getting done and doing my best not to compare it to when I was feeling better. Got 50min of work done so that’s amazing ☺️

Paula Kane

Done Monday, forgot to complete 
Very sweaty. Still sore lol

Week 2 Day 2 Spring Training: Full Body

not sure how i’m going to get down the stairs with these shaky legs, but that felt good😅🫣

Idk what my body was doing today. Everything hurt 😭 my r hip flexor is very mad at me too. Got it done, lowered weights and trying not to overthink it

Wow that was sweaty and fun!! Sets the mindset for the day

Week 2 Day 1 Spring Training: Lower Body

Adding elevated cat cow to favorite core exercise list 🤩

3 rounds in 22 min was my 100% today. Not sure if I’m getting sick or under fueled but I kept getting dizzy so I’m all done for today

challenging start with high intensity jumps! I loved it!🙌😍

Great full body workout for the weekend. Just what I needed 🔥

Man those pikes sneak up on ya 😅 good workout overall!

Week 1 Day 3 (week 4) Spring Training: Upper Body

All absolutely true for me! Thank you for this, I had not ever really made some of those connections!

Week 3: Body Image Bootcamp|Negative Self Talk

Finished yesterday but forgot to close the workout

Ugh- went up in deadlift but that’s it- which is fine. This workout is challenging as hell

Week 1 Day 1( Week 4) Spring Training: Lower Body

Really enjoying decreasing my weights and focusing on form and mind muscle connection. Makes my workouts much more rewarding 🧘🏻‍♀️

My back hurt today so a lot of this was hard. Got it done 💪🏻

Week 1 Day 2 (week 3) Spring Training : Full Body

I will 100% be coming back to this whenever I want a good sweat sesh!✨✨

Sarah Heard

It wasn’t the scheduled workout today. But I wasn’t feeling motivated and I remember loving this workout the last time. So I added in a mile and a half walk and and extra round of each exercise. Happy Sunday! Start your days strong!!

Seratus reach in any form is pure evil! Brilliant workout

Hana

Cynthia Contreras

Completed Wednesday but forgot to finish in app 😅

Copenhagens had me dripping! I’m so close to being able to move my leg out more 💪🏻 great Friday workout

Week 3 Day 2 Spring Training: Full Body

I love the thought of self-acceptance, and it doesn't have to mean you don't do anything to change. 🥰

Margaret 

Week 2: Body Image Boot Camp| Self Acceptance Vs Self Love

Love love love ❤️. This finisher is a killer

Great workout! Coming back from 1-week of a terrible cold

Week 3 Day 1 Spring Training: Lower Body

2 rounds=25min all the time I had today 💪🏻

Really enjoying these in between workouts where I can take it a little slower and easier and focus on form to ensure proper engagement. Had a rough winter & thought I might be losing my passion for the gym but it’s coming back with the sun! ☀️

Week 2 Day 3 Spring Training: Upper Body

Body Image Boot Camp

Hot hot hot 🥵 this has me completely shaking but loved it!

Movin a lot slower than I’m used to! But got it in. Yay

Shelby

Today was awesome…. My glutes were on fire….

Arpita

The banded knee extension is a new one and I think that’s a great thing for me to incorporate more

Ashley

This workout was a tough one but at the same time amazing. I was slow but I hope I can build my speed and endurance in the coming weeks. 
I was sweating bullets 😂😂

This one was a doozy🫠. Completely DRENCHED 💦

Week 1 Day 4 Spring Training: Full Body HIIT

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