Name: Playbook - Ada Jane - Battle Up | 45mins HIIT
Uploaded: 2023-11-20T05:24:36.993Z
Duration: 45 min
Description: Battle Up | 45mins HIIT

5 rounds of 5 combinations:

Warm up: 

5 mins Assault bike 
10 Banded pull apart 
10 Air Squats
10 Banded front raise
10 Gorilla Squat 
10 90/90 stretch

Tone up your upper body with this workout. Time required - under 30 mins

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Battle ropes - double arm slams

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor Move both arms at the same time to your sides, away from your mid-section using your full range of motion to create continuous side waves with the ropes

Battle Up | 45mins HIIT

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