Name: Playbook - Brynley Joyner - W7/D6 Bodyweight quickie HIIT🔥
Uploaded: 2024-03-01T12:58:25.679Z
Duration: 35 min
Description: W7/D6 Bodyweight quickie HIIT🔥

A lot harder than I was expecting haha! Humbling :)

Taylor

Maggie Roberts

Nicole

Josefina

just what i needed this morning!! i loved it 🫶🏼🫶🏼

Louise

Catherine

This is a HIIT style workout, you will be doing each exercise for 45 seconds of work, followed by a 15 second rest before starting the next exercise on the list. 

After you complete a full round through, take a 45 second rest before starting the next round!

IF you don’t like HIIT style workouts, you can do 10 to 15 reps of each exercise instead of doing it for time!

-perform a squat jump, then staying low in a squat, step side to side!

Squat jump to squat steps

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
-switch back & forth!

Curtsy lunge

-start in a plank position and jump your feet to a sumo, pulse for one second then jump back to a plank!

Plank to squat hold

-jump from a right lunge to a left lunge back-and-forth, if you need a modification, jump your feet together in the middle between the two lunges!

Lunge jumps

-start any plank position, walk your feet in keeping a flat back table top, then tap each knee with the opposite hand!

Plank crawl knee tap

-start in a plank position, send your hips up and reach back touching the right hand to the opposite toe, then switch sides!

Plank reach backs

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

-place your hands behind your back for balance, and extend your feet out in front of you with your heels a few inches above the floor

-crunch your knees in towards your chest, then kick them back out and raise into a V-up

Knee crunch to v-up

Circuit (45sec on / 15sec off)

W7/D6 Bodyweight quickie HIIT🔥

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

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 😅🥵

Alexandra

W3/D1 Full body

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

Therese

Emma

W5/D6 Cardio HIIT Burn

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 🥰🥰

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!!

W7/D6 Bodyweight quickie HIIT🔥

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