Name: Playbook - Best Fitness - W1/D4: Phase 1 Total Body Inferno 🔥🔥🔥
Uploaded: 2021-01-18T11:47:29.799Z
Duration: 30 min
Description: W1/D4: Phase 1 Total Body Inferno 🔥🔥🔥

This 30 minute high intensity workout is designed to improve your cardio conditioning and burn maximal calories while preserving the muscle you’ve worked so hard to sculpt. During work sets try to stay moving, even if it means slowing your pace. You should be sweating or working close to your limit during work sets. Good luck!!

The circuit breaks down like so:
KB Sumo High Pulls - 20 sec
10 sec rest/transition
Spiderman Push-ups - 20 sec
10 sec rest/transition 
Repeat for 4 rounds!

KB Sumo High Pulls can be substituted with deadlifts for less intensity or swings for moderate to high intensity.

Same hip drive as a deadlift or KB swing, except the kettlebell travels straight up and stops under the chin. Try not to punch yourself in the face 😂💪🏽

KB Sumo High Pull

Get those obliques firing by driving the knee to the outside of the body. Choose the most challenging push-up variation you can do!

Spider-Man push-ups

TABATA Superset 1

Same TABATA format as the previous block. 
20 sec renegade row
10 sec rest/transition 
20 sec Squat Thruster 
10 sec rest
Repeat 4x

Hold the plank tight ladies! And try to minimize rocking the hips.

Renegade Rows

Use the power of your squat to drive your weights overhead. Make it one explosive movement.

Squat to Press (Thruster)

TABATA Superset 2

100 reps total, not in a row 😄 Find a rhythm that works for you. One of the best methods is to pick a song that has a beat you can pace to!

Jump Rope

Remember to keep your body centered and push up through your back leg. 10 per leg or 20 total.

Walking Lunges

We are working to strengthen the spinal erectors in the back. For those of you with lower back pain/poor posture, this is a game-changer.

Swimmers

In the demo I describe how to keep proper core tension as you walk. Perform 20 reps or total marches per arm.

Single Arm Overhead Carries

Each slam should be explosive and powerful instead of just ‘fast’. Imagine it’s that annoying noisy toy your kid has or anything you would love to just break with one slam! Unleash the beast 😈

Med Ball Slams

Keep your heels on the ground if you ur e having trouble balancing. Count the number of sit-ups to track your reps.

Sit Up to Russian Twist

Classic Circuit

W1/D4: Phase 1 Total Body Inferno 🔥🔥🔥

Gloria Diaz

Terri

W1/D1: Phase 1 Sculpt (Legs/Shoulders/Core)

W1/D2: Phase 1 Sculpt (Chest/Back & Core)

W1/D3: Phase 1 Sculpt (Legs & Core II)

W2/D1: Phase 1 Sculpt (Legs/Shoulders/Core)

W2/D2: Phase 1 Sculpt (Chest/Back & Core)

Love your workouts! Great start to my day!

W1/D4: Phase 1 Total Body Inferno 🔥🔥🔥

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