Name: Playbook - Antonietta Fioretti - W4/D3 HIIT + upper body
Uploaded: 2021-09-14T11:46:17.540Z
Duration: 30 min
Description: W4/D3 HIIT + upper body

Anonymous

Warmup x 5
- Jumping jacks x 8
- Burpees x 4

Circuit x 3
- Shoulder touches
- Hollow hold
- Knees to chest
- Plank + knees towards elbows
- Mountain Climbers
- Bear crawl to plank

- Starting with feet shoulder width apart 
- Jump feet wide and hands up over head

Jumping jacks

- 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

Warmup

- 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

- With your legs extended raise them off the floor
- Keep your arms extended 
- Engage your core

Hollow hold

- In a sitting position with knees at 90 degress
- Lean back with hands for balance and straighten legs
- Bring knees back towards chest and engage core

Knee to chest

- Start in a plank position
- Bring your knee towards your elbow 
- Repeat on the opposite side
- Engage your core

Plank + knees to elbows

- Start with hands on floor in pushup position
- Bring one knee toward chest and quickly alternate legs
- Keep a neutral spine and engage the core

Mountain climbers

- Extend your legs
- Keep your core engaged 
- Keep a neutral soine

Bear crawl to plank

Circuit

W4/D3 HIIT + upper body

Nos hiciste sudaaaaaar jajajaja! Graciaaaaas!

Thannia Antunez

Daphne

W1/D1 Legs + cardio

W1/D2 HIIT + core

W1/D3 HIIT + upper body

Mi dia favorito de la semanaaaa!! 🙌🏻

W4/D3 HIIT + upper body

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