Name: Playbook - Brittany Lupton - W3D3: HIIT CARDIO + CORE
Uploaded: 2024-04-01T16:30:56.585Z
Duration: 45 min
Description: W3D3: HIIT CARDIO + CORE

Kylie

It was rough, definitely felt the burn in core. Lol.

Michele

OMG!!! This one feels so good!!! The burn is real!!!

Annette Pineiro

Hannah

😮‍💨😮‍💨 crowded gym tonight, but I got it done in my tiny corner 👏🏼👏🏼 wasn't expecting all that, I was dripping by the end.

Leah

I almost gave up on abs after cardio I’m sweating 😅

Chaeli

Allison

Nicole

Maria

Amy Sheeran

Zayda

I’m pretty sure insoul left
My body a few times during that core circuit. 🥵☠️

JoHannah

Annika

Lucy

alyssah

Wall sits are getting sooo much easier. Loving this program!

Megan

☠️🥴🫠😮‍💨❤️‍🔥
Awesome workout!! I know I’ll feel this later today, great way to start my day 🫶

Leona

Angela Guerreiro

Jenna

I think I actually passed away during this 🤣🤣

Tayler

Abby

Needs more cardio also please share a substitute for the braided ropes not everyone has those - been doing squat to bicep curl to overhead press with dumbbells

Anonymous

Kacy

Karasten

Christine

Wow! Killer. First time I’ve done jump rope since high school 🥵

Haley

Ashly

This cardio is really pushing(killing) me

My first HIIT workout of this style!! I liked it!!

Gabriella Barone

Sophie

Lisa

Sarah Booth

Sammie

Elizabeth Frank

Payton

I’m noticing things three weeks ago that I was discouraged I couldn’t do. Amazing!

Jordan

Taylor

Kristen

This day sucked, I am DRENCHED in sweat 😅😅

Cassea

Alyssa

Makenzi

I am definitely not good at the plank in and outs lol but definitely a killer workout!

Kimberly

HIIT CARDIO

15 Minutes LISS

EMOM / Every Minute on the Minute:

45 Seconds Jump Rope (alt. 10 burpees)
10 Box Jumps
10 Single Leg Drives *each leg*
30 Mountain Climbers
30 Second Battle Ropes (alt. shoulder taps, plank, or push-ups)
30 Second Wall Sit 

CORE
3 rounds | 15 reps, with 15 seconds to transition to the next exercise | 45 seconds between rounds:

Leg Raises
Bicycles
Deadbugs
Bird Dogs
Plank Toe Taps

LISS / Low Intensity Steady State Cardio

*Alternative: Stationary Bike, Rower, etc.

Treadmill Walk / LISS

With EMOM workouts, you have 1 minute to complete a specific number of reps/seconds of a particular exercise. The key to this type of workout is to finish your reps before the minute is over.

Once you’ve completed your set of reps, you use the remainder of that minute to rest before you move on to your next set of reps. You repeat this cycle for the duration of your workout. The slower you are at completing your reps, the less time you’ll have to rest.

45 Seconds Jump Rope (alt. 10 Burpees)
10 Box Jumps
10 Single Leg Drives *each leg*
30 Mountain Climbers
30 Second Battle Ropes (alt. Shoulder Taps, Plank, or Push-ups)
30 Second Wall Sit

*Alternative: Shuffles, Knee Taps, Squat Jumps

Jump Rope

Box Jumps

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

*Perform 10 on each leg

Explosive Box Knee Drive

Mountain Climbers

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor Move both arms at the same time up, then down, using your full range of motion to create continuous waves with the ropes
- Switch to double arm waves, adjust squat to your liking!

Battle Ropes

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

EMOM

3 rounds | 15 reps, with 15 seconds to transition to the next exercise | 45 seconds between rounds:

Leg Raises
Bicycles
Deadbugs
Bird Dogs
Plank Toe Taps

Leg Raises

Bicycles

Dead Bugs

Bird Dog

Plank In and Outs

CORE CIRCUIT

W3D3: HIIT CARDIO + CORE

I’ve been getting this lift with you for 4 years now and I am so excited to continue the journey with this one! Love you Britt!!

Kimi

Emily

New Program SHRED!

68 days till my wedding.. this is exactly what needed

Dana Niemisto

Sooooo good! Pushes you to go hard but is still attainable 💪🩷

Ashley

W1D1: GLUTES

Keoka

W1D2: UPPER

Laurie

Madelin

Ciara

W1D3: HIIT CARDIO + CORE

For those of us who don’t have a band yet, could you give us alternative workouts?

Brad

kaitlyn 

W1D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! Great shoulder and tri burner, and also efficient!!

Gigi

W1D5: UPPER

THE BURNNM 🔥🔥🔥🔥👏🏻👏🏻👏🏻

Sarah Mac

Victoria

W2D1: GLUTES

I’ve always been nervous to try assisted pull-ups but this gave me the perfect reason to push myself to try them! They are so much fun! Thanks, Britt!

Ricardo

W2D2: UPPER

Why am I starting to like cardio & core? 🌚 LOL

Sprint intervals have become my favorite thing for someone who has not done much cardio work recently. Love this thanks Britt ❤️

W2D3: HIIT CARDIO + CORE

I’m gonna feel this tomorrow for sure 🤪

Brittany Adams

Lexi

W2D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! I felt I could go heavier with less reps!

It was my first time trying cable lateral raises and I literally couldn’t do one 😭 so I had to switch it to something else but everything else was so fun to do!!! 🔥

I loved the pushups at the end! Definitely need to integrate these into my workouts more!

W2D5: UPPER

Liana

Brutal!  But SO good!  Definitely would do this one again!!

W3D1: GLUTES

Negatives were hard!!  Good bicep workout :)

Those negatives at the end! 😅 definitely killed my arms and back off! 😆 loved it, thanks Britt!

Kaitlyn

W3D2: UPPER

Shae

W3D4: FULL LOWER BODY + GLUTES BURNOUT

W3D5: UPPER

Feeling a little under motivated today but still came in and feel good about todays workout. Happy Saturday!

W4D1: GLUTES

W4D2: UPPER

Cardio was amazing! 🤩 definitely feeling sweaty! 😅 - the ab finisher was a perfect way to end my workout!

My favorite work out of yours! Fire! 🔥

Annmarie

W4D3: HIIT CARDIO + CORE

Kicked my booty, I love glute days 🙌🏼

Aundrea

W4D4:  FULL LOWER BODY + GLUTES

Makayla Sides

Karley

This is my first time ever finishing a challenge! Wow. Proud of myself but really Brittany made this challenge so awesome and easy to follow. ❤️‍🔥 Now I gotta decide which one to do next.

W3D3: HIIT CARDIO + CORE

Community

More workouts from Brittany Lupton