Name: Playbook - Anthony Mendez - Bodyweight HIIT Workout
Uploaded: 2021-01-18T11:48:44.715Z
Duration: 45 min
Description: Bodyweight HIIT Workout

I was waiting for when it would get easier... it never did. Thank you!! 💪🏽

LisaMarie Barrozo

Rodolfo Jesus Cedeño Ibarra

This HIIT Workout can be done anywhere! At the park, your house, or any space you can find.

This workout only requires your body and effort.

This workout is going to be:

2 groups of exercises with a total of 8 rounds.
Each group has 4 exercises and will perform each one back to back.
Each exercise will be done for 1 minute long.
Exercise Total of: 45 minutes of work
Warm Up: 5-8 minutes
HIIT: 32 Minutes
Cool Down: 5-8 minutes

Group 1: 4 Rounds - perform exercises back to back and rest 40 seconds
Group 2: 4 Rounds - perform exercises back to back and rest 40 seconds

This drill will help you open and release your hip & glute muscles. This will help move better, stay injury free, reduce back pain, reduce hip pain, and perform at a higher level.

Instructions:

Start shoulder width apart with your hands on your hips, drive your hip out to the side, then draw your hips, and then to the other side. The bring back the opposite way.

Hip Circles

Increases thoracic mobility. Mobility of your T-Spine (Your Mid Back) Also opens up your chest and shoulders.

Instructions:

Make sure to keep your hips squared throughout the movement and to track your hand at all times. Also make sure to punch with the opposite hand forward as you rotate and open up.

Book Openers

These movements focus on strength and improving the integrity of your shoulder blades. This will also help to improve your form during weight lifting exercises and higher impact bodyweight exercises. This form allows your upper body to utilize its full strength when it comes to weight lifting and other training styles.

Instructions:

Protraction:

Scapular protraction requires you to push your shoulder blades away from the spine and forward to your chest area. This basically leaves you with in hunched position. Draw your arms away from your body and cave your chest in, I also recommend interlocking your fingers.

Retraction:

This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug. Also think about how you would perform a row. You draw you arms an elbows back, shoulders down, and you squeeze you mid back.

Protraction / Retraction

Improves Ankle Strength and Flexibility

Instructions:

Lift one foot up and create circles with your foot on one side and then switch sides.

Ankle Circles

This specific wrist drill helps release the lateral (outside) portion of your wrist.

Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing and Animal Flow.

These exercises should be done before and after any hand balancing, bodyweight training, Animal Flow practice, and any other activity that requires your hands. They can also be useful to provide some relief between sets in the middle of your training. I also encourage you to use it when you spend extended periods of time typing on a computer. 

Instructions:

Stand straight, interlock your fingers, have you thumbs touching your chest, and then drive your arms and hands forward, and lock your elbows out, if you cant then go to the appropriate range.

Palm down stretch throughs

This specific wrist drill helps release the bottom portion portion of your wrists, hands, and fingers.

Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing and Animal Flow.

These exercises should be done before and after any hand balancing, bodyweight training, Animal Flow practice, and any other activity that requires your hands. They can also be useful to provide some relief between sets in the middle of your training. I also encourage you to use it when you spend extended periods of time typing on a computer. 

Instructions:

Stand straight, interlock your fingers, have you thumbs touching your chest, and then drive your arms and hands forward, and flip your hands so the top part is facing you. Make sure you lock your elbows out, if you cant then go to the appropriate range.

Reverse hand stretch throughs

Group 1: 4 Rounds - perform exercises back to back and rest 40 seconds at the end of each round.
Each exercise will be done for 1 minute long.

Progression of: Lunges & Squats

This exercise combo builds coordination, strength, and increase cardiovascular performance.

Start of by dropping down into 2 lunges and the into a squat and repeat.

Lunge Lunge Squat

Push Up Position Up Downs

Progression of: Side Lunges & Sprinter Hops

This exercise builds major explosion and endurance in the lower body.

Start off by dropping into a side lunge and then immediately pop up into a sprinter hop and repeat.

Side Lunge Sprinter Hops

Progression Of: Push Ups  &  Step Throughs

This exercise helps build upper body strength, stability, and mobility.
It also challenge your cardio output.

Start off by going into a push up then step through with one leg and kick the opposite leg out and repeat on the other side.

Push Up Step Throughs

GROUP 1

Group 2: 4 Rounds - perform exercises back to back and rest 40 seconds at the end of each round.
Each exercise will be done for 1 minute long.

Progression of: Jumping Lunges & Squat Jumps

This exercise is a great combo to increase your rate, challenge you lower body, and build cardio resistance.

Start off  by going straight into a jumping lunge, switch sides, then drop into a squat jump, and repeat again.

Jumping Lunges To Squat Jumps

Progression of: Sprawl Outs

This exercise helps you build upper body strength, shoulder stability, and cardio resistance.

Start off dropping down as if your squatting, then kick your legs out as you place one hand the floor, come back up and repeat

One Arm Sprawl Outs

Progression of: Squats

This exercise will help you build muscles in you lower body and increase explosion off the floor. This will also hit your obliques with the twist.

Start by dropping down in a regular squat, then jump straight up and twist your body.

Jump Squats Twist

Progression of: PUSHUP 

Pushups Hand Claps are a great way build muscle growth & most importantly become more explosive.

Instructions:

Start in a push position, drop down and pop off the ground and clap your hands together, then catch yourself back in a push up, and repeat.

Push Up Hand Claps

GROUP 2

These exercise will help you decompress and release any tension in the body.

Increase your mobility with this exercise. 

Facing forward, line up your front leg with a 90 degree angle at the knee.
 
Your shoulders should be square to your shin.

Instructions:
 
The back leg should extend out to your side, with a 90 degree angle at the knee.

Then fall back on to your forearm.

90/90 Stretch

Great hip mobility drill for the hips and help with back pain. 

Instructions:
 
Get into straddle position, on your forearms, feet to the ground,  and rock back and fourth through the drill.

Atomic Frogs

This can be an intense stretch on the outer hip and glutes.

Instructions:

Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here, breathing into any areas of tightness and tension for at least five breaths.
Repeat this pose with the left knee bent.

Pigeon Stretch

COOL DOWN

Bodyweight HIIT Workout

Chas

Wish the interface was a bit better regarding timers and such but thats more app controlled not because of your workout page. I’m new so I’ll get the hang of this app soon enough!

Bodyweight HIIT Workout

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