Name: Playbook - Antonietta Fioretti - W4/D2 HIIT + core
Uploaded: 2021-09-14T11:46:06.333Z
Duration: 45 min
Description: W4/D2 HIIT + core

Warmup
- Run 5 min
- But kicks 30 sec
- High knees 30 sec
- Shoulder touches 30 sec

Circuit 1 x 4
- Burpees x 30 sec
- Ball slam x 30 sec
- Wall sit x 30 sec

Circuit 2 x 4
- Open and close x 30 sec 
- Hip twist x 30 sec 
- Leg raises x 30 sec

Finisher
- Max plank x 2

- Start with feet shoulder width apart and hands behind back
- Kick right heel towards glute, quickly bring down and then kick left heel to glute

But kicks

- Start with feet shoulder width apart
- Lift up one knee towards the chest, lower down and lift other knee up with alternating arms

High knees

- Start with hands on ground in pushup position
- Keeping a flat back lift right hand to touch left shoulder and repeat with left hand
- Focus on keeping the core engaged

Shoulder touches

Warmup

- Stand tall with feet shoulder width apart, raise medicine ball overhead
- Rotate torso and slam ball on left side
- Grab the ball, lift back overhead and slam down on the right side

Ball slams

- Start in a pushup position, jump both feet back
- Pushup, and then jump both feet up to hands 
- Rising up and jump with hands in the air

Burpees

- Start with back flat against wall and hands in front of body
- Move feet out in front of the body so that knees are bent to 90 degrees
- Sit into the position

Wall sit

Circuit 1

- Start in a seated position leaning back using hands for balance
- With straight legs open and close legs
- Focus on engaging the core

Open and close

- Start in a plank position on your forearms
- Keeping core engaged rotate hips to one side
- Return to starting and rotate to opposite side

Hip twist

- Raise your legs then raise your hips
- Extend your legs straight above you
- Engage your core as you come down

Leg raises (candlestick)

Circuit 2

- Start with hands on the ground in pushup position
- Hold position with neutral spine and core engaged

W4/D2 HIIT + core

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