Name: Playbook - Warrior Fit - W1/D3 HIIT
Uploaded: 2023-03-18T22:09:04.231Z
Duration: 45 min
Description: W1/D3 HIIT

Tabata Burpee (8 rounds)
Tabata Running High Knees (8 rounds)
Jumping Jacks (30sec on/30sec off)
Tabata Mountain Climbers (4 Rounds)
Tabata 180 Jump Squats (4 rounds)
Plank Shoulder Taps (30sec on/30sec off)
Tabata Running Butt Kickers (8 rounds)
Tabata Bicycles (6 rounds)

Tabata = 20 seconds on/10 sec rest for total number of rounds

- Stand with your feet shoulder-width apart
- Push your hips back, bend your knees, and
place your hands on the floor directly in front of your feet
- Jump your feet back to softly land on the balls of your feet in a plank position
- Lower your body all the way onto the floor, keeping core engaged
- Push-up to lift body off the floor and return to plank position
- Jump your feet back so that they land just outside of your hands.
- Reach your arms over head and explosively jump up into the air
- Land and immediately lower back into a squat for your next rep

Burpees

- Run explosively with high knees for time or reps
- Increase speed as you feel comfortable

(This can also be done on the spot)

Dynamic High Knees

- 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

- Start in a high plank position 
- Drive your knees towards your elbows one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 Jump Squats

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeat on the opposite side
- Alternating back and forth for time or reps

Plank + Shoulder Taps

- Explosively flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

(This can also be done on the spot)

Dynamic Butt Kickers

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

W1/D3 HIIT

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