Name: Playbook - Cate Sanders - No Repeats-Quick HIIT + Abs
Uploaded: 2024-11-16T23:00:59.430Z
Duration: 15 min
Description: No Repeats-Quick HIIT + Abs

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

NO REPEATS-Quick HIIT + Abs: I love this kind of workout! Hard hitting exercises that will leave you sweaty, but without any repetition. Hate an exercise? You only have to do it once😅

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

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

- 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
- Add a plank jack at the top

Commando Plank Jack

- 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

Bicycle crunches

- 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

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps, alternating sides

Alternating Side plank hip dips

-Starting with feet together 
-Hop laterally, like you’re hopping sideways over a small creek
-Land back with feet together 
-Continue movement side to side

Hop Overs

- Jump rope(or imaginary jump rope) with the rope passing under your feet once each jump

Jump rope

- 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

Lying leg raises

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Begin in a push up position with 
- Lower body down towards the ground
- Push through your arms to rise back up, while simultaneously pressing your body back and away, bending knees, hips back
-Rock back forward to pushup position, repeat

Rocket Pushup

- Lying face down on the ground, arms crossed under chin, and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Low Back Extension

- Toes out, knees open, feet hip width apart
- Push your hips back and down as you lower to parallel, and reach for ground
- Explode/jump up from the bottom of the squat
- Land softly

Touch Jumps

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

No Repeats-Quick HIIT + Abs

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