Name: Playbook - Christine Bryan - Upper Body & Cardio (HIIT) 1 (Gym)
Uploaded: 2023-08-13T13:13:34.101Z
Duration: 60 min
Description: Upper Body & Cardio (HIIT) 1 (Gym)

Susan

Barbell Bent Over Row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Circuit 1

Barbell Row (Underhand Grip)
DB Bicep Curl

Single Arm Dumbbell Row

8 reps per side per round 

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Circuit 2

Single Arm Cable Row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Circuit 3

10 reps per side

Keep shoulder blades pulled down

Single arm rear deltoid fly

Rear Delt Fly Machine

Circuit 4

30 Second Fast Run, then 30 Second sprint on 1% incline. Walking recovery for 1 minute.

Fast run (tempo pace or faster) and all out sprint.

30 Second Fast Run, 30 Second Sprint

Walk as slow as you need to recover. 1 minute walk in between intervals.

Walking recovery

1% Incline Run to Sprint

3% Incline. Fast run (tempo pace or faster) for 30 seconds, sprint for 30 seconds (all our effort). Walking recovery for 60 seconds.

30 second fast run (tempo pace or faster) then 30 second all out sprint. Walking recovery for 60 seconds.

3% Incline 30 Second Fast Run to 30 Second Sprint

3% Incline Fast Run to Sprint

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Happy Monday WOD and back to school 🙏🏼😍

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Always so so good…. Mid week HIIT has become a favorite this summer 🔥🧡❤️

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Happy Monday and way to begin the week 💪🏽❤️🔥

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Absolutely one thought but really good WOD and challenging routine 🧡🔥💪🏽

After a weekend of indulging I needed this 🤌🏼

Tati

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Perfect …. I love a good WOD when away from home … thank you from 🇨🇷

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Back at it after 1 week away and feels good 🔥🍑❤️

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Our Costarican expression “Pura Vida” when greeting people means “Pure Life” as ma meaning that everything is cool.   That’s what this WOD meant to me Pure Life … so Pura  Vida  from Costa Rica 🇨🇷

Happy Saturday and leg day 🔥🧡 even when doing 6 extra reps with the 1st circuit I don’t regret the extra work 💪🏽

Love the upper body routine 🧡🔥💪🏽

Perfection even on vacation … no equipment needed and it was amazing burn 🔥

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