Name: Playbook - Ariana Energy - High Intensity Full Body Circuit
Uploaded: 2024-04-24T18:12:14.913Z
Duration: 40 min
Description: High Intensity Full Body Circuit

You want to give 70-85% of your max output in this circuit

Start with feet together, take one foot behind you to bring yourself into a split stance. The closer your knee stays over your ankle, you will target more posterior chain. Bring your knee forward towards the toes if you want to target the anterior part of the quadriceps. Hold in the lowest position before squatting.

Reverse Lunge to Squat

- Hands directly under your shoulders
- Step one foot forward at a time, underneath the hip
- Bring other foot up to other side
- Bring one foot back at a time to plank
- Continue alternating

Plank to bear plank

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keep navel to spine as you hinge
- Lift back up by engaging your glutes
- Actively reach fingertips away from stretching leg
-

Let’s Move! Equipment optional. 

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Single leg deadlift reach

- Lower into a quarter squat
-Squeeze glutes for power
- Perform jump squats taking your squat as low as you can each rep

Jump Squat

Lower Body Circuit

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a tall plank
- Bend elbows to 90 degrees for a push up, (modification: modified plank position)
- Hop forward placing your feet on the floor
- Repeat

Burpee to push up

- Come down bending at the elbows to 45 degrees 
- Keep your core engaged
- Push up and lower down to 45 degrees as quickly as possible

Half push up pulses

- Keep your chest up and draw your navel to your spine
- Step back and bring your knee down until both legs are at 90 degrees
- Push off your front foot to hop
- Lower back to the initial position

Reverse lunge to hop

- Lateral lunge
- Lower down and hinge your hips as low as possible, with foot flat on floor
- Squeeze flute as you push to hop to the other leg

High Intensity Full Body Circuit

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