Name: Playbook - Christine Bryan - Upper Body & Cardio (HIIT) 1 (Gym)
Uploaded: 2023-08-13T13:13:34.459Z
Duration: 60 min
Description: Upper Body & Cardio (HIIT) 1 (Gym)

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

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

Straight bar cable bicep curls

Single Arm Cable Row

Circuit 2

Modified pull ups

To modify, bend knees and pull feet closer to your body. 

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Circuit 3

Rope Face Pull

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

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.

15 Second Fast Run, 45 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 15 Second Fast Run to 45 Second Sprint

3% Incline Fast Run to Sprint

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Happy Monday WOD and back to school 🙏🏼😍

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Denise Aguiar

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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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