Name: Playbook - Warrior Fit - W3/D3 HIIT
Uploaded: 2023-03-18T22:09:04.341Z
Duration: 45 min
Description: W3/D3 HIIT

Tabata 8 Count Body Builder (8 rounds)
Tabata Lateral Ski Jumps (8 rounds)
Tabata Standing Crunch (8 rounds)
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 Plank Knees To Elbows (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
- Jack your feet out and in 
- Jump your feet back in toward your hands 
- Stand up to starting position

8 Count Body Builder

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg criss cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Lateral Ski Jumps

- Stand with feet shoulder width apart and hands at your head
- Bring one knee up as you crunch down bringing your knee and elbow together
- Return to the starting position and repeat on the opposite side
- Alternating back and forth for time or reps

Standing Crunches

- 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

- Start in a low/forearm plank
- Bring one knee forward to the outside of the elbow
- Return your foot to starting position and repeat on the opposite side
- Alternating back and forth for time or reps

W3/D3 HIIT

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