Name: Playbook - Claire Thomas - W1/D4 HIIT
Uploaded: 2024-02-02T19:19:09.013Z
Duration: 18 min
Description: W1/D4 HIIT

Amanda

Elaine

Took me 4+ hours to finish because of the kids but glad I finished!

Beth

Elise

Ashlee

Brandie

Kara Gilson

I liked it but should have done the 40/20 split… next time 🦵

Carrie Collette

Starlyn Haneman

Erica Ketchum

Sarah

Beasted this first thing this morning! Felt good! 😆

Megan

Heather

Rebecca

Killer again but getting better all the time! 🥵🥵🔥🔥 Feeling stronger 👏🤩👊

Mary Beth Drizis

🖤nice ease back into it after 14 days off from pneumonia

Brandy

Love how quickly EMOM exercises go by. 🙌

Jena Laubscher

Thought it was pretty easy at first but the burn really came in the final round

Lauren

Lacey

Please tell me how a 18 minute workout consists of 3 rounds of 6 excercises 30s each with 30s rest?

Živilė

Sissy Barker

Daiana

Does the soreness ever end !! Lol. Great workout ..

Rachelle

Justin

Feeling great! Love Claire’s HIIT workouts!

Sarah Morris

Norah

I like the workout, I just took a star off for the timer. It would be nice to have it run on itself for the whole circuit, rather than have to reset it every time.

Holly

Ramona Martinek

teresa

Lindsay

Definitely the toughest one yet ! But loved it x

Leila

This time I did 40/20, but somehow missed touch jumps in the first two rounds and had to do them every other move at the end of the last round!

Hanne Mari

Camee Jensen

Just enough time to get a sweat on and increase that heart rate

Sean

Becca

jaime

Great workout , had to push myself today to get through it but it was just what I needed ! My body feels warmed up and ready for the day !

Amber Goff

Kels

I love this challenge — thank you Claire for making it seamless.

KC Maxwell

Jenna

Courtney Rodriguez

Not sure this was the best one to add to leg day, but I did it.

Ashley

Great! Please keep the core challenge as a constant feature on the workouts.. I just started it! 🙏

Yami

The perfect way to wake me up and get ready for the DB leg workout!

Natalie

Alexandra

Such a perfect full body blend
165-170 reps per round =510 reps total

All you need for this one is your beautiful, strong body & a bench/box/chair for dips & incline push ups. 💪

This workout is a 18 minute EMOM. You’ll work for as many reps as you can in 30 seconds, then rest for the remaining 30 seconds before beginning the next exercise.

To make this circuit more challenging, you can work for 40 seconds and rest for 20 seconds. On the other hand, you can make it easier by working for 20 seconds and resting for 40 seconds. Remember, this is YOUR journey. The most important part is that you continue to push yourself & that looks different for everyone. 💛

I have included exercise modifications/substitutions in each exercise description. This is shown after you hit “play” underneath each video demonstration. You can find the modification demonstration videos in the “WEEK 1 MODIFICATIONS” section, where all the workouts are shown. 

Good luck!

Work for as many reps as you can in 30 seconds, then rest for the remaining 30 seconds before beginning the next exercise.

To make this circuit more challenging, you can work for 40 seconds and rest for 20 seconds. On the other hand, you can make it easier by working for 20 seconds and resting for 40 seconds. Remember, this is YOUR journey. The most important part is that you continue to push yourself & that looks different for everyone. 💛

If you don’t have a jump rope, do jumping jacks or high knees in place

Single/double unders or jumping jacks

*15 seconds each way

- Keep your chest up, hands placed behind your head
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back and bring the same knee forward and up
- Touch your knee with the opposite elbow
- Repeat on the opposite side

Prisoner reverse lunge + crunch

*MODIFICATION - kneeling incline push ups 

- Start with your hands elevated 
- Bend your elbows lowering yourself 
- Engage your chest as your press yourself back up to starting position
- Keep your core engaged throughout the movement

Incline Push Ups

MODIFICATION - Jump squats or air squats 

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach both hands down and touch the floor
- Explode up, reaching your arms overhead
- Land softly into the next rep and repeat for time or reps

Touch jumps

*MODIFICATION - bend your knees 

- Place your hands on the front edge of the chair/box/bench just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips

*MODIFICATION - remove the kick 

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Kick your leg to the side
- Repeating the entire sequence on the opposite side

Squat + side kick

18 min EMOM

W1/D4 HIIT

Mustafa

Julia Ruzevich

Txell

Core Challenge Intro

I love all the information and am so excited to get started!

Nicole

CHALLENGE FAQ’S / IMPORTANT INFO

Janelle

Lisa

Just wondering started off today with this workout. I set the timer. For 45s do I just do this workout for one round each that’s the part that confuses me?

WEEK 1 MODIFICATIONS

Parker

It’s ok, 2.2 litres. I’m drowning 😜

Habit Stacking Week 1 Task: Drink at least 100oz of Water

Starting this core challenge again even though there is a new one coming in January!!! 
15 sec L sit hold
2 min plank hold
29 sit ups in 1 minute

W1/D4 HIIT

Community

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