Name: Playbook - Ashley Palmer Fitness - HIIT + Core
Uploaded: 2024-01-05T21:11:46.313Z
Duration: 30 min
Description: HIIT + Core

20MIN AMRAP followed by an ab circuit, you'll love this cardio and core combo

- 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 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

- Place resistance band above the knees and stand in neutral position with feet hip width apart
- Come down in a slight squat position and step side to side staying in a squat the whole time

Lateral Walk

- Come down onto the floor with your knees on the ground keeping your feet up and hands below the shoulders
- Focus on leading with your chest/nose and bring your core and booty down at the same time
- As you keep your glutes and core engaged your body will stay in that straight line you need to lower  down and come back up

Kneeling Push Up

- Come down into the floor with your hands directly below your shoulders. *To help reduce pressure on your wrists, try digging your fingers into the floor.
- Extend the legs straight back keeping the feet level with your hips
- Your back should be flat and booty tight as you engage your core. Hold for duration of exercise

High Plank Hold

WARM-UP

Press start on that timer and do as many rounds as possible. Rest when needed but try to rest as little as possible and get back into it. Don't stop until the timer goes off. 
Don't forget to keep track of your progress by clicking on the editing button!

- Stand in a neutral position with weights down by your sides
- Squat down by hinging at the hips, pushing the booty back and keeping the knees behind the toes
- The weights will stay by your sides as you squat
- Coming up from the squat bring your weights up to your shoulders and as you stand press the weights above your head for an overhead press
- repeat the movement

Squat Thruster

( 8 each side)
- hold one dumbbell goblet style or up to chest level
- step one leg out keeping feet facing forward and hip width apart
- come down into squat position keeping both legs at a 90deg angle and drive back up

DB Standing Split Squat

- Lie supine on the floor with arms and legs extended out
- Engage your core and come to sit up reaching to your opposing toe and come to lie back down
- Alternate tapping toes for duration of exercise

Pilates Toe Touches

- Stand with feet out wide and grip the handle of the kettlebell  *if using a dumbbell hold one head of the weight*
- Squat down bringing the KB through the legs. The back should be flat and you should be leaning forward slightly with knees bent
- Swing the weight through the legs and up to about chest height

KB Swing

- Start by bringing dumbbells up to chest height
- With palms facing your body press one above your head and as you press, rotate the dumbbell so palm is now facing out.
- Bring back down to start position and alternate sides

Alternating Arnold Press

- Place resistance band on your arms just above your elbow joint and below your biceps/triceps
- Come into a high plank position
- With hands directly below the shoulders send elbows straight back keeping them close to the midline of the body.
- The resistance band will help boost you back up to start position

Banded Tricep Pushup

20MIN AMRAP

NO REST in between exercises, only REST AFTER each round.

- Come down on your back in a supine position
- Bring your arms up above your head having your arms level with your ears and your legs extended off the ground. This is the hollow body position. Your shoulders should be lifted up off the ground and entire core should be engaged
- Pull your legs in hugging your knees and go back out to the hollow body position. Repeat movement for duration of time
MODIFICATION- option 1- hold a hollow body hold. option 2- hold boat pose

Hollow Body Crunch

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Cross Toe taps

- Come down into a side plank position with your feet stacked and elbow below shoulder for stability
- Raise your hip up off the ground holding your torso up as well
- Hold your opposing arm up with a light dumbbell (I'm using 5lb) extended
- Bring the weight down and at the same time you are lowering the weight twist your body inward taking the weight underneath your body then come back up
*MODIFICATION-#1 Place you bottom leg back 90deg for better stability
*MODIFICATION #2- Try the exercise without weight first, then when you feel ready add the weight

Rotating Plank

- Come down on the floor taking your legs in a butterfly position by placing the soles of your feet together and knees going out wide
- Place your hands behind your head/neck to help support the head
- Pulling with your core and not your neck, crunch up until your abdominals are engaged and come back down
*TIP- Point your chin up to the ceiling to help eliminate pulling with your neck

HIIT + Core

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