Name: Playbook - Cate Sanders - No Equipment HIIT
Uploaded: 2024-11-16T23:01:00.125Z
Duration: 30 min
Description: No Equipment HIIT

Complete each exercise for 40 seconds on, 20 seconds rest. No additional rest!

- 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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
-Add a hop at the top!
- Repeating the entire sequence for time or reps

Inchworm to push-up + hop

- Begin by standing both feet together 
- Step one foot behind you and lower down until your back knee hovers abovethe ground
- Press through the front foots heel to stand back up
-Swing leg forward into a kick
- Complete desired reps then repeat on the opposite side

Lunge kick(Left)

- Begin by standing both feet together 
- Step one foot behind you and lower down until your back knee hovers above the ground
- Press through the front foots heel to stand back up
-Swing leg forward to a kick
- Complete desired reps then repeat on the opposite side

Lunge kick(right)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of squat to full hip extension keeping your chest up
-Add a hip twist

Squat hop + twist

Circuit 1

- Ground down through standing leg, arms lifted
- Bring your opposite knee towards your chest, hands towards knee
- Land softly foot softly
-Activate core/abs

Knee drive(Left)

Knee drive(Right)

-Shoulders above wrists
- Keep your back straight and knees close to the floor
- Reach hand to opposite knee, and alternate

Bear knee taps

- 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 
-Add a squat jump 
- Then repeat on the opposite side

Curtsy, squat + hop

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Circuit 2

No Equipment HIIT

Fun no repeats! Wanted more weight than I had so I did it with no rest. Fun challenge

No Equipment HIIT

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