Name: Playbook - Alyssa Wright - QUICK HIIT
Uploaded: 2023-02-21T13:05:02.483Z
Duration: 30 min
Description: QUICK HIIT

it definitely got me sweating! would be helpful if you could substitute an ab workout for those that don’t have the chair at home! :)

Leyley

Quick HIIT! Keep it simple with these 5 exercises. Do at home or in the gym 🤩 

*If you are doing this workout at home and do not have access to a caption chair refer to doing this Ab circuit below: *
1. Crunches (Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale) 
2. Russian Twist (sitting with your feet off the ground, rotating/twisting for the right side then to the left keeping your core strong & tight keeping feet off the ground)
3. Hollow body hold (A hollow body hold is an isometric exercise that involves flexing your core muscles while remaining in a static position. 
-Perform hollow body holds by lying flat on your back. 
-With your upper body, lift your arms overhead and raise your shoulder blades off the floor.)

3 rounds 30 seconds each movement! 

PUSH YOURSELF!

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Quick HIIT! Keep it simple with these 4 exercises. Do at home or in the gym 🤩 4 rounds!!! 

Complete first 4 exercises back to back. Then Finnish lastly with Captain Chair CORE !!! 

Keep pushing ! Let’s get that heart rate up!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Begin straddling a bench with one foot on top of the bench 
- Jump laterally up and over the bench switching your feet and tapping the bench with your toes 
- Repeating back and forth for time or reps

Lateral bench toe taps

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

The Captain Chair workout is going to focus on your lower abdominal muscles. Focus on tightening your core, as if you’re pulling your belly button towards your spine and lift your knees up. These videos will help give examples for demo! This movement will also help and focus on posture control 😇

Captain Chair Knee Raise/Tuck

Throughout this movement, keep posture straight. Core TIGHT & alternate hips/knees side to side up & over. Slow and controlled working your lower abdominal and obliques 😃

Captain Chair Twists

Leg HOLD… core tight, legs straight out and front. Focus on your breathing and squeezing your core. 😵‍💫🤗 you got this!!!

QUICK HIIT

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