Name: Playbook - Blake Prete - Full body (HIIT)
Uploaded: 2023-07-05T15:15:17.414Z
Duration: 45 min
Description: Full body (HIIT)

Today we are going to be doing a HIIT full-body workout. No equipment required!

Go through each exercise of the round. Repeat 4 times.

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

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

High plank shoulder taps

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Stay on one side for the desired reps 
- Keep your chest up
* 10 reps on each side

Jumping lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
* 20 reps each side

Mountain climbers

- Keep your chest up 
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Reverse lunge w/ knee lift

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Elbow side plank

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
* 30 reps each side

High knees

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- 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
* 15 each side

Full body (HIIT)

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