Name: Playbook - Warrior Fit - W4/D3 HIIT
Uploaded: 2023-03-18T22:09:04.375Z
Duration: 45 min
Description: W4/D3 HIIT

10 Burpees
20 Squat Kicks (each leg)
10 Yard Bear Crawl
10 Jump Squats

Repeat Circuit 8-10x

- 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

- 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 and kick one leg forward
- Repeat the entire sequence, kicking with the opposite leg
- Alternating back and forth for time or reps

Squat Kicks

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep your core engaged and a neutral spine

Bear Crawls (10 Yards)

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- When you touch the floor again, immediately squat down and jump again

Jump Squats

HIIT Circuit

W4/D3 HIIT

W1/D1 Upper Body

W1/D2 Lower Body

W1/D3 HIIT

W1/D4 Full Body

W1/D5 Core/Cardio

W2/D1 Upper Body

W2/D2 Lower Body

W2/D3 HIIT

W2/D4 Full Body

W2/D5 Core/Cardio

W3/D1 Upper Body

W3/D2 Lower Body

W3/D3 HIIT

W3/D4 Full Body

W3/D5 Core/Cardio

W4/D1 Upper Body

W4/D2 Lower Body

W4/D4 Full Body

W4/D5 Core/Cardio

W4/D3 HIIT

More workouts from Warrior Fit