Name: Playbook - Coach Rox - HIIT AND CORE
Uploaded: 2022-04-18T03:45:24.666Z
Duration: 35 min
Description: HIIT AND CORE

HIIT AND CORE
Time to Sweat!

Tabata (20s work, 10s rest for 4MIN)
- Split Jumps (alternating legs)
- Over Plate Push-ups
NOTE: Switch back and forth between the two for 4 sets each. The 20s should be as hard as you can!

AMRAP: 20mins
20x DB Reverse Lunges
20x DB Thrusters 
20x KB Swings 
NOTE: Complete the listed reps for each movement and repeat for 20 minutes. How many rounds can you get!??!!! 

Tabata (20s work, 10s rest for 4MIN)
- Box Jumps (bench or 18" box)
- DB Renegade Rows (alternating arms each rep)
NOTE: Switch back and forth between the two for 4 sets each. The 20s should be as hard as you can!

Abs (8MINS)
1A Plate Leg Lifts 4x30s
1B Plate V-sits 4x30s
1C Plate Rotations 4x30s
NOTE: Perform back to back and modify to bodyweight as needed.

- Alternate legs while jumping into the lunge position

Alternating Split Jumps

- Begin in a push up position with one hand on the plate and one on the ground
- Press through your hands and press back up
- Switch hands and repeat on the other side

Over plate Push-ups

Tabata (4 MINS)

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell Reverse Lunges

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

AMRAP (20 MINS)

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Stepping down with one foot at a time

Box jumps

- Lay on your back with your hands overhead holding a plate 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Plate leg lifts

- Hold weight with both hands with your legs and arms extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Tuck your knees up and touch the weight to your toes
- Return to start and repeat

Weighted crunches

- Lean back to about 45 degrees and raise your feet off the floor
- Rotate the plate from side to side
- Keep hips facing forward

HIIT AND CORE

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