Name: Playbook - Baylee Pinon - W4/D4 HIIT & Core
Uploaded: 2024-03-29T15:08:22.309Z
Duration: 60 min
Description: W4/D4 HIIT & Core

HIIT & CORE:

Each superset, you will perform 3 sets with pyramid reps that decrease every round

1A: Burpees 3 Sets of 10, 8, 6 reps
1B: Bicycle Crunches 3 sets of 50, 40, 30 reps

2A: Alternating Kettlebell Swings 3 sets of 20, 15, 10 reps
2B: Plank Shoulder Taps 3 sets of 30, 20, 10 reps *total

3A: Plate Loaded Up Downs 3 sets of 10 reps
3B: Plank Pull Throughs 3 sets of 30, 20, 10 reps

4A: Jump Squats 3 sets of 25, 20, 15
4B: Mountain Climbers 3 sets of 60, 50, 40 reps

5A: Alternating Single Leg V Ups 3 sets of 40, 30, 20 reps
5B: Plank Crossbody Crunch 3 sets of 30, 20, 10 reps

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- 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

Bicycle Crunches

HIIT/Core Superset 1

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders, whether you will switch the kettlebell to the opposite hand
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep
- Alternating back and forth each rep

Alternating KB Swings

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank Shoulder Taps

HIIT/Core Superset 2

- Start kneeling, holding a single weight plate straight forward off the shoulders
- Walk your feet up into a squatted position
- Walk your feet back down to kneeling
- Switching your lead leg each rep

Plate Loaded Up Downs

- Begin in a high plank position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- Repeating back and forth for time or reps

Plank Pull Through

HIIT/Core Superset 3

- Start standing with feet together
- Jump up and Jack your feet out, dropping down into a squat and touch the floor with one  hand
- Jump back up, bringing your feet back in to starting position, then repeat touching the ground with the opposite hand
- Alternating back and forth

Jump Squats

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

Mountain Climbers

HIIT/Core Superset 4

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Alternating Single Leg V-Ups

- Start in a high plank position
- Raise and one leg off the ground and extend it behind you
- Tuck the knee in and across the front of your body, bringing your knee toward the opposite elbow
- Extend the leg back to starting position
- Complete desired reps then repeat on the opposite side

Plank Cross Body Crunch

HIIT/Core Superset 5

W4/D4 HIIT & Core

Joyce Castro

Cheyenne

Selma

W1/D1 Legs

Sandy

Super challenging. Maybe too much for a starter 😂

Jordan Matthews

W1/D2 Upper Body

Heather

Paula

Lauren

W1/D3 Legs

W1/D4 HIIT & Core

Taylor

Nicely balanced, challenging program... good starter after a break from training. A bit more clarity in rep-set scheme would be helpful (fx. what does 20 on a single leg exercise mean).

Grete

W2/D1 Legs

Jodi Schweitzer

W2/D2 Upper Body

W2/D3 Legs

Harddd still for me still did everything but cut down on the reps. I’ll get to the full amount eventually!

W2/D4 HIIT & Core

Obvious I’ve been away from the gym way too long. Way to put this out there so I didn’t give up!! Felt great!

W3/D1 Legs

W3/D2 Upper Body

W3/D3 Legs

Hard for me but I do the best I can and eventually I will be able to do it all plus some! Feeling stronger every workout.

W4/D4 HIIT & Core

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