Name: Playbook - Ashley Palmer Fitness - W1/D4 HIIT
Uploaded: 2024-05-15T23:16:50.918Z
Duration: 30 min
Description: W1/D4 HIIT

I know when you hear the word HIIT you think "I can't do that" or "oh great, this is going to be really hard" And while it may be hard, YOU CAN DO IT! 
Pace yourself through the exercises, take advantage of your rest periods and modify where needed. you got this!

EMOM #1
squat jump
snatches

EMOM#2
frog burpee
over the top

EMOM #3
knee drives
side to side burpees

Finisher
renegade row to press
pilates sit ups
squat punches
db drag

DO NOT SKIP! Did you know when you skip a warm up you are more prone to injury? Let's not have that happen! 
Warm up your body whether you are doing a few exercises for 30sec like these or you do an incline walk, etc. 
WARM UP!

- Jog in place by lifting your right arm and left leg at the same time
- Bring your knee forward and foot back
- Alternate sides in a quick motion

Jog in Place

- 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

- begin by bringing one knee up to hip height and alternate sides by running
MODIFICATION: March it out instead of running

High Knees

WARM UP

EMOM= every minute on the minute
These are so much fun! Just like an AMRAP you are racing against the clock only this time, the faster you are the more you get to rest at the end! The timer runs for 60sec and within that 60sec you do the exercises listed, however much time is left over you get to rest, but once the time runs out it starts over! Go as many rounds that are specified in the workout.
Enjoy!

- Push your hips back and down as you lower to 90deg or parallel
- Explode/jump up from the bottom of the squat
- Land softly
MODIFICATION: Eliminate jump

Squat Jumps (bodyweight)

- This is a great power exercise to get that HR up all while using full body strength
- Start by taking those feet wider than your hips and place a dumbbell on the floor in between them.
- Bend down to grab the weight and using your lower body lift the weight up over head extending the arm all the way straight
- Bring the weight back down to the floor and alternate arms

Alternating Snatch

EMOM #1

- Start by standing in neutral position
- Take the hands down to the mat and jump legs back into a high plank position
- Press hands into mat and jump feet up to just outside the hands
- Stay in a froggy squat position and take hands off the mat then back down jumping legs back again into a high plank position
- Repeat movement
MODIFICATION: walk feet out and in instead of jump

Frog Burpee

- place one foot at the end of a bench or chair
- press into that foot and using quad quickly switch feet by jumping to the side
MODIFICATION: walk instead of jump

Over the Top

EMOM #2

(10 each side)
- with one dumbbell overhead, turn body slightly to one side and step one foot back
- drive the back leg forward bringing the weight down to the knee then back
- do one side then the other

DB Knee Drive

- You are combining two exercises in this movement. The Get Up and the Wide/Narrow Jump Squat
- Start by bringing your feet narrow or level to your hips and squat down slightly. Take one knee down then the next and get back up (get up)
- Once you are up you are still in a slight squat, jump out wide then jump narrow and repeat

Get Up with Wide to Narrow Jump Squat

EMOM #3

40 seconds for each exercise, NO REST in between moves, REST after each round

- Begin in push up position with dumbbells in each hand
- Keep back flat and core engaged
- Row one dumbbell toward your hip then lower it back down with control, then row on the other side
- Jump or walk both feet to center and stand up
- Pull the weights up to your body then press overhead making sure to extend your arms
- Work for time or reps

Dumbbell renegade row + press

- Come down into a sitting position with your feet out long and toes pointed up toward the ceiling
- Bring arms above your head
- Slowly lower down to a supine position
- Drive forward pulling with your core

Pilates Sit Ups

- Stand in a wide toed out stance 
- Hold a set of dumbbells up to your chest
- Lower into a squat, and alternate punching dumbbells straight out from your chest
- Stay in position for duration of time or reps

Sumo squat + forward punches

- Come into a high plank position with your hands below shoulders and legs out behind you keeping your core engaged and back flat
- Place a single dumbbell underneath one hand
- Alternate grabbing the dumbbell with the opposing hand and dragging it to the other side
- The trick is to keep your hips pointing straight down to the floor trying to eliminate rocking side to side. This will help engage the core and work the abdominals more effectively
MODIFICATION- Do the same move only on your knees

W1/D4 HIIT

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