Name: Playbook - Claire Thomas - W3/D2 HIIT
Uploaded: 2024-02-02T19:19:09.296Z
Duration: 30 min
Description: W3/D2 HIIT

Nikki

krystle

Dana

Oana

Cecelia

Really great leg burn and cardio=16:44 no rest and did 20 sec on rower

Sarah

Nicole Weibel

Greg

Holy 🔥! Definitely got the ❤️ rate up on this one.

Jena Laubscher

Kristin Hebein

Annie

Meda

Much easier the second time going through this challenge!

Alex

This was nasty!! I need to get better at my sprints for sure!

Kirsten

Oh the burn…! Love that this is short and yet effective.

Harvest

Sissy Barker

Modified to 5 rounds since I was short on time and still killer🥵

Brittney

Krista

Oh my!! Round 6-7 of this was waaay scarier than anything I’ve experienced on Halloween 👻🎃😅

Linda

Nichole

Kayla

Wow! My legs feel amazing. Loved this one even though at one point I thought I be sick.

Stephanie Fuller

Wicked difficult the day after leg day. 🔥

Kelsey

Isabelle

Lindsey

Brigitte

Lily

Tamra

Wendy Cáceres

So so fun! And…. Punisher for the legs!

Deanna

I use this as part of my pre ski season prep 🙂

Rachelle

Stacy

It was a hard day for me, but after this workout i feel so happy!

Nagyhaju Nilla

David

Katie Merkent

omg!!🔥🤩 first time doing this I only did 5 sets with 1-2 modifications. This time around I did all 7 rounds with no modifications!! Eeek!

TaylorSam

Catching up with the post kickboxing class was a HARD 🤢🤪

Alyse

Decreased the rest time to 30 seconds. Whew!

Stephanie Christian

Megan Riley

Lynn 

The first set of jump lunges compared to the last 🤣 like two different people

Elise

Michelle

That was bbrruuttaall! 🥵🔥🥵 greatly needed and well worth it! Feeling cooped-up waiting for hurricane Ian to pass! 😂🌀🌊

Mary Beth Drizis

Jeanne Marie

Challenging workout! However I felt better doing it a second time around. The first time I felt like I fumbled through the jumping lunges 🤣 this felt more organized 🙌🏻

Rachel

Last exercise 2 20 sec sprints then 5 20 sec rowing machine

Tory

I’m SO excited to start incorporating track workouts in my app each week starting NOW! I plan to add a new track workout every Tuesday. I will create a separate “Track Training” category to put these workouts in as well. 

This workout does NOT need to be done at a track, but I encourage you to try it at a track if you have access to one. It’s so good to mix up the location and style of your training every once in awhile to keep it fun and to keep your body guessing! Sprinting on a track feels a heck of a lot different than sprinting on a treadmill as it works your muscles differently. I’m SO sore from this, but it felt so good to get back on my old stomping grounds! 🙌💪

Here are the details:

On a track or treadmill, sprint for 100 meters. You can modify with a 20 second sprint on the rower, bike or other piece of cardio equipment. If you are training from inside your home with no cardio equipment, you can do high knees in place for 20 seconds.

These sprints should be very fast! 90-100% effort.

You’ll complete 7 rounds of the given 4 exercises. Move through each round as fast as you can. If you do this at a track, like me, your rest is the time it take you to walk back 100 meters to your starting spot. If not on a track, rest 90 seconds between each round.

Good luck!

💛Claire

Complete 7 rounds of the given 4 exercises. Move through each round as fast as you can. If you do this at a track, like me, your rest is the time it take you to walk back 100 meters to your starting spot. If not on a track, rest 90 seconds between each round.

Modifications are provided in each exercise description. You can also modify the entire workout by doing 5 rounds instead of 7.

*10 reps each way
MODIFICATION - reverse lunges without the jump

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jump Lunges

- 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
- Your knees should be inline with your toes

Air Squats

*1 burpee + 2 Mtn. Climbers = 1 rep
MODIFICATION - step back burpees & remove the Mtn. Climbers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back into a high plank position
- Perform 2 mtn. climbers
- Hop forward and jump up in the air, bringing your hands over your head
- Repeat and alternate which leg climbs first eat rep

Burpee Mountain Climbers

On a track or treadmill sprint for 100 meters. You can modify with a 20 second sprint on the rower, bike or other piece of cardio equipment. If you are training from inside your home with no cardio equipment, you can do high knees in place for 20 seconds.

These sprints should be very fast! 90-100% effort.

Sprint - Track/Treadmill or other cardio

HIIT it hard!

W3/D2 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?

Justin

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

W3/D2 HIIT

Community

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