Name: Playbook - Brynley Joyner - W5/D6 Cardio HIIT Burn
Uploaded: 2024-03-01T12:58:25.569Z
Duration: 45 min
Description: W5/D6 Cardio HIIT Burn

Therese

Josefina

Emma

Callie

Abrielle

Piper

Hardest workout i’ve done in a while. Not gonna lie almost quit like 3 different times lol. I love extra hard sweaty workouts bc i feel so much stronger and better afterwards 🔥

Emily Polcini

Casey

Kate

My heart rate reached 188 on this great workout!!!!!!

Alexandra

Lydia

This workout is a quick but sweaty full body, high intensity workout using bodyweight! You’ll need a raised surface like a small box for a few of the exercises!

-start in standing position
-jump out into a sumo squat & back to the start

Squat Jumps

-start in a kneeling lunge
-jump with an explosion to the top coming slightly air-born then right back down
-10 on each leg

Lunge Jumps

***advanced move/ see modification if needed!

- From kneeling position
- use your upper body & abs to jump up off the floor & land in a low squat position 
- Reverse movement back to kneeling

**Modification: instead of jumping, walk your feet up into a low squat position

Kneel to squat

-start in table top & squeeze your core
-tap your hand to opposite toe, alternate & do 15 per side!

Table Top Toe Taps

-start in a plank
-jump to a sumo squat & hold for 2 seconds then jump back

Plank to Squat Jump

-use a block or box
-squeeze your core & keep back flat
-15 per leg

Elevated Mountain Climbers

-use a box or block
-go slow & controlled
-keep your elbows in tight

Elevated push-ups

-start with one foot on the block
-get into a rhythm by driving your opposite knee up as you step up
-go quick!
-20 per leg

Explosive Knee Drives

Place your hands behind you on the block, squeeze your core & bend your elbows slowly as you use your triceps to dip your body up & down!

Tricep dips

-start in a reverse plank, elevated on the block
-squeeze your core & engage your lower abs 
-pull one knee up in front of your chest at a time, alternate! 
-10 per leg

Reverse Plank Knee Drive

Bodyweight Burnout Circuit

W5/D6 Cardio HIIT Burn

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

Brittney

W1/D6 Cardio HIIT

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Sara

Week 2 Challenge

Wow that was a great sweat! It was a hard finish but I’m feeling so strong!

Gabi

Morgan

W2/D1 Full body

Smaranda

Nicole

W2/D2 Lower Body

had to do a quick at home workout bc the gym was closed and this was AMAZING

Kailyn

W2/D3: Biceps, Back & Abs

Alejandra

W2/D4 Active rest day

Avery

Soooo good! Loved the change in format :)

W2/D5 Full Body

Natalie Yosipovitch

Cassie Speight

Marissa

W2/D6 Cardio HIIT

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Mandy

Wow.. first day back at it and you always KILL me 😅🥵

W3/D1 Full body

Maggie Roberts

W3/D2 Lower body

Will be feeling this in the morning!!!🔥🔥🔥!!!

Killer upper body pump sesh!!! Definitely gonna feel this tomorrow 😁🫶🏽

W3/D3 Arms & core

W3/D4 Active rest day

The time is really misleading! I don’t know how anybody could finish the first circuit in 15 mins… it def takes longer. Sweaty tho!

W3/D5 Total body

W3/D6 Cardio HIIT 🔥

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

soooo good and soooo sweaty! i almost stopped after the first circuit, but i pushed myself to finish the second! :))

Chiara

So so good but shorter workouts would be very appreciated!

W4/D1 Full body

Took me longer for 30 min (like always) and sweating bullets (as always!)

I love it so much. It was the first time I truly love being on the treadmill🥰☀️

Sindia

W4/D2 Lower Body Quickie circuit

Marin Coldsmith

W4/D3 Shoulders & Triceps

W4/D4 Active rest day

Took me 1 hr and 25 min, always takes me longer than what it’s supposed to! Killer!

W4/D5 Full Body / 55 min.

Awesome workout!! Felt strong and determined until the very last move!

Did this one on the road! Perfect hotel room workout!

W4/D6 Bodyweight cardio HIIT

W4/D7 Rest Day

Week 5 Challenge

Morning Journaling⚡️ (wk. 5)

Split in half over two days because of the amount of time I had, took me over an hour and a half cumulatively!

W5/D1 Full body

Only had time to do half but my arms are burning!!🔥🔥

Arms feel like jello! Took me just over an hour

W5/D3 Upper body & core

W5/D4 Active rest day

Kaila

Couldn’t complete every round due to minimum time but a killer nonetheless!!

W5/D5 Full body

Morning Journaling⚡️ (wk. 6)

i’m sweatinggg!! such a good way to start the week!!

My favorite workout on this whole program 💃🏻

W6/D1: Full body

so hard but so awesome!! i loved it 🥰🥰

Louise

It was super challenging but ladder workouts feel super repetitive for me! Took me an hour 20 minutes with the proper break times

W6/D2 Lower body

Brutal, def longer than 45 min. Took us 90 min

W6/D3 Arms & abs

Had a lovely long walk outside and then did a 3k run on the treadmill💃🏻🫶🏽

You’re passion for exercise and mental health are so inspiring. Thank you 😊

Marisa

W6/D4 Active rest day

Had been off this week when working out, but feeling back and better than ever!!

W5/D6 Cardio HIIT Burn

Community

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