Name: Playbook - Best Fitness - W4/D2: Lower Body Mobility & HIIT
Uploaded: 2021-01-18T11:46:02.443Z
Duration: 45 min
Description: W4/D2: Lower Body Mobility & HIIT

3-Part workout, each block should take about 10-15 minutes depending on your pace in block 2. First Block focuses on mobility and flexibility. Blocks 2 & 3 are High Intensity as they are reps for time. Take rest as needed.

Continuous Circuit with 40 seconds “on” performing the exercise and 20 seconds “off” resting between exercises. Each round goes directly into the next.

Downward Dog to Cobra to Child’s Pose

Add thread the needle for more advanced stretch

Pigeon Pose w/Thread the Needle

Runners Lunge w/T-Spine Rotation

Alternating 4-Sit Hip Bridge

Mobility Flow

Start a timer and begin with the first exercise. Complete all 100 reps before moving on to the second exercise, and so on. Rest as needed, stop your timer when you’ve finished the last exercise. Record your time and beat it next week!

If you choose to do step-ups, perform 50 per leg.

Body weight Squats OR Step-Ups

Side Plank ‘Thread the Needle’

Be creative with what you use for weight. Case of water, a gallon jug/laundry detergent, duffle bag, stack of textbooks, a toddler, the opportunities are endless!

Weighted Hip Thrust

Sit-up with Russian Twist

Lateral Lunges w/2 sec pause at the bottom

Chipper for Time

Set a timer for 10 minutes and perform as many rounds as possible. Keep rest minimal to what us necessary.

Mountain Climbers

For Best results, we recommend Harry Potter and the Chamber or Secrets 🤓

Wall Sit

Curtsy Lunges or Skater Hops

10 minute AMRAP

W4/D2: Lower Body Mobility & HIIT

Miriam Garcia

Lisa

A couple more exercises (2-3) would make this perfect.

Rosita

W1/D1: Lower Body and Core Strength

Have a pause button on the individual exercises plus good if could cast to tv

Mary

Kelly Harvey

W1/D2: Lower Body Mobility & HIIT

Rowdy

Great ab workout. Only complaint is Arnold presses are hard to do without dumbbells. Luckily I had 2 one gallon water jugs I could use!

Kaitlyn

Show the exercise with the alternative  if you don’t have bands

Marybeth

W1/D3: Upper Body & Core Strength

No warm up or easy movements to start with

Marisa

Linda simons

Darlene DiCredico Bourgeois

W1/D4: ‘Get Up & HIIT It’ Strength & Conditioning

One day, that 5-minute plank will be easy

Melissa Myers

Anne Monahan

Suzanne

W2/D1: Lower Body and Core Strength

Great workout! Those wall sits were killer!

W4/D2: Lower Body Mobility & HIIT

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