Name: Playbook - Claire Thomas - W3/D4 HIIT
Uploaded: 2024-02-02T19:19:09.383Z
Duration: 16 min
Description: W3/D4 HIIT

krystle

Erica Ketchum

Brittany

Cecelia

Sarah

Greg

Not sure if I got the timing correct but completed 3 rounds of circuit 1, 3 rounds or circuit 2, and 1 round of circuit 3. Definitely a sweaty one but was wishing for shorter cardio buy in time so I could do more of the other exercises.

Megan

Kara Gilson

Sara

Sissy Barker

Whew that one snuck up on me at the end🥵

Brittney

Eliane

Davina

Cami

Katie

What a quick and effective workout! I was able to do 3 rounds of pull-ups and dips, which is huge, since I had struggled with so many pull-ups in the past. I'm excited to see my continued growth completing this challenge again. Thank you for empowering me to be a strong woman. I appreciate you so much Claire!

Meagan Sieh

Jessica

David

Nikki

Good Sunday morning 🌞 that's how you start the day,well after feeding the birds first of course ☺️☺️🔥🔥🔥

TARA

Good HIIT workout! Just as challenging the second time around.

Rachel

Elise

Kalea

Jena Laubscher

Tough and didn’t make it to too many rounds but I’m did it! Thanks for keeping me guessing and not bored

Heather

Fun and much needed workout with my daughter the day after Hurricane Ian passed thru 🙏🏻👏🔥🥵

Mary Beth Drizis

Jumped rope for cardio buy in and subbed bar inverted rows for pull ups… one day 🫣

Alyse

Lindsay

Barbara

Hannah 

Thekla Matei

Kim Earnest

Yesenia

T. Max

Rebecca

Kristen

Even banded pull-ups were killing me. I broke my finger halfway through the challenge so I’m back today pickup up where I left off. And lemme tell you - woof.

Laura

First workout after taking a couple days off due to sickness… it was great I’m really feeling the burn. Now, back on track!

Lauren

Aysha

Lisa

Cassie

Tess

Barely managed 1 round of each exercise! Ufff…

Steffi

Would have preferred the last set be squats paired with an exercise other than another squat variation, but otherwise, definitely enjoyed the buy-in circuit 🏃‍♀️💨💪❤️‍🔥

Elena Burns

Liked this one a lot ! Love only using a cardio equipment once for 60 seconds cuz I hate cardio lol way more interesting and difficult to do this than plain running for 20 minutes

Ashley

This one is so much fun, Team! I really think you’re going to enjoy it, while challenging yourself at the same time! It might be a little confusing, so let me explain how it works in more detail…

You’re going to have three AMRAP circuits. “AMRAP” stands for as many rounds as possible. Before you get to the AMRAP portion of each circuit, you have to complete a 60 second all out sprint of cardio of your choice. You can choose to run/row/bike/jump rope/do double unders/high knees in place/ or any other form of cardio. The goal is to go as far/complete as many reps as possible in a minute. When finished, immediately complete as many rounds as possible of the other 2 exercises given.

If you are doing this workout at a gym, I encourage you to choose a different form of cardio for each circuit. I personally rowed for the 1st circuit, did double unders for the 2nd circuit & sprinted on the treadmill for the third circuit. If you are training from home or from a busy gym, it’s totally okay to do the same form of cardio for all 3 circuits.

Good luck!

💛 Claire

Set a 5 min timer & run/row/bike/jump rope/double unders/high knees in place/other form of cardio for as far/many reps as you can in 60 seconds. When finished, immediately complete as many rounds as possible of the given 3 exercises. When 5 minutes is up, rest 2 minutes before starting the next circuit.

Set a 5 minute timer & row/run/bike/jump rope/high knees in place/other cardio for 60 seconds. Once finished, immediately do as many rounds as possible of the following 3 exercises until 5 minutes is up.

Cardio of choice - 60 sec “buy in”

MODIFICATION - regular incline push ups or knee push ups 

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

Underhand incline push ups

*6 reps each way
MODIFICATION - commandos 

- Start in high plank position
- Walk your hands up onto the chair, maintaining a tight core throughout
- Walk your hands back down to starting position
- Alternating your lead hand each rep

High plank chair up downs

MODIFICATION - jumping jacks

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

AMRAP 1 - 5 mins

Set a 4 min timer & run/row/bike/jump rope/double unders/high knees in place/other form of cardio for as far/many reps as you can in 60 seconds. When finished, immediately complete as many rounds as possible of the given 2 exercises. When 4 minutes is up, rest 2 minutes before starting the next circuit.

Set a 4 minute timer & row/run/bike/jump rope/high knees in place/other cardio for 60 seconds. Once finished, immediately do as many rounds as possible of the following 2 exercises until 4 minutes is up. You can choose a different form of cardio than the previous circuit if you wish.

*MODIFICATION: use an assisted pull up machine or a band OR do ring/TRX/barbell inverted rows. If you don’t have any equipment, do slow & controlled pike push ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

MODIFICATION - bench/box/chair dips

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

AMRAP 2 - 4 mins

Set a 3 min timer & run/row/bike/jump rope/double unders/high knees in place/other form of cardio for as far/many reps as you can in 60 seconds. When finished, immediately complete as many rounds as possible of the given 2 exercises.

Set a 3 minute timer & row/run/bike/jump rope/high knees in place/other cardio for 60 seconds. Once finished, immediately do as many rounds as possible of the following 2 exercises until 3 minutes is up. You can choose a different form of cardio than the previous circuits if you’d like.

- Start with a wide toed out stance
- Push your hips back as you come down, bring your hands up to goblet position
- Keep your chest up 
- Reach parallel and pulse 2x before you come back up

Goblet pulse squats

*5 reps each side
MODIFICATION - regular jump squats or air squats 

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side, repeating back and forth

Lateral squat jumps

AMRAP 3 - 3 mins

W3/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

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/D4 HIIT

Community

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