Name: Playbook - Camilla Akerberg - W2/D4 - HIIT workout B - for boxing & the abs routine
Uploaded: 2021-09-28T17:53:03.182Z
Duration: 45 min
Description: W2/D4 - HIIT workout B - for boxing & the abs routine

-Skipping x 1 minute

Superset
- Shadow boxing 40s x 2
- Plyo lunges 40s x 2

Superset
- Shadow boxing 40s x 2
- Jumping Jacks 40s x 2

Superset
- Shadow boxing 40s x 2
- Plank with shoulder taps 40s x 2

Superset
- Shadow boxing 40s x 2
- Frog squats 40s x 2

Superset
- Shadow boxing 40s x 2
- Sit ups  40s x 2

- Shadow boxing freestyle x 2 minutes

Abs circuit
- Plank 40s x 3
- Side plank 30s x 3
- Russian twists 30 x 3
- Crunches 30 x 3
- Heel to heel touches 30 x 3
- Leg lifts 15 x 3
- Bicycle abs 30 x 3

- Skip rope with rope passing under your feet once each jump

Skipping

Shadow Boxing (Bodyweight)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Plyo- Lunges (Bodyweight)

Superset

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks (Bodyweight)

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

ABS: High Plank Shoulder Taps

- Place your elbows on your knees
- Lower in to the bottom of a squat pushing your hips back and down
- Lift your hips back up to starting position 
- Your knees should be inline with your toes

Frog Squats (Bodyweight)

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Place hands crossed at the shoulders 
- Curl your upper body all the way up toward your knees
- Lower yourself back down

ABS: Sit- Ups

- 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

ABS: Bicycle Abs (Bodyweight)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

ABS: Forearm plank (Bodyweight)

- 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
- Hold position for time

ABS: Side Plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

ABS: Russian Twists (Bodyweight)

- With your hands on your legs
- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can while sliding your hands up to your knees

ABS: Knee slide Crunches  (Bodyweight)

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

ABS: Heel to heel touches (Bodyweight)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

ABS: Leg Lifts (Bodyweight)

Abs routine

W2/D4 - HIIT workout B - for boxing & the abs routine

luci

Aldona

W1/D1 - Full body workout A

💪didn't look so hard to start with 😂but great💗

W1/D2 - Leg tri-set workout A

Really enjoyed it 😊 although feel a bit weak today,  but I did best I could 💪thank you 💗

W1/D3 - Upper body circuit training A

Phew I got through it 😅 Thanks for a great HIIT workout! Loved it

Amanda

W1/D4 HIIT workout A

LOVED this workout! Your such an inspiration. Love using your APP it’s been a big help 🥰

W2/D4 - HIIT workout B - for boxing & the abs routine

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