Name: Playbook - The Daily FLO - CONDITIONING: HIIT + Upper Push (chest/triceps/shoulders)(12/30/22)
Uploaded: 2024-04-17T18:45:09.413Z
Duration: 50 min
Description: CONDITIONING: HIIT + Upper Push (chest/triceps/shoulders)(12/30/22)

This is a good one! You will begin the work out with the movement prep for the day, then after that you will finish the upper body strength circuit where you will only need one set of dumbbells. To finish the work out, you will perform the full body, three exercise HIIT training circuit. Go get after it, and have fun! Don’t forget to leave me a review, and be sure to tag me on social media if you post a post workout selfie! 📸 Let’s go get it!

THE LINEUP: 

1.) Movement Prep:
- Mobility & Warm Up Routine

2.) Upper Push Strength Circuit (chest/triceps/shoulders):
- 12x Deficit Push Ups 
- 12x Bridge Floor Presses
- 12x Tall Kneeling Crush Press
- 12x Tricep Dips
REPEAT 4x Rounds
REST 0:30 seconds between each exercise

4.) HIIT Core Finisher:
100x Jump Ropes (modify to 50x Jumping Jacks if no Jump Rope)
25x Box Lateral Hop Overs
12R/12L x Tall Kneeling Oblique Crunches  
REPEAT 5x rounds
REST 0:30 seconds between each round
Goal: Complete as fast as possible!

Lunge to Knee Block Thoracic Rotation

Down Dog to Hip Opener

Planche Push Up (on knees)

Standing Hip CARs (out to in)

Standing Hip CARs (in to out)

High Knees in Place

Movement Prep 24 (Aerobic)

Perform each of the exercises in the circuit resting as needed

Take a 0:60 second break between each round, then head straight into the next round

Modify exercises by lowering weight, and be sure to send me a message if you have any questions!

- Start in a push up position with hands elevated on plates
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- Tall kneeling position, hold DB with crush grip
- Keep glute and core tight as you press overhead

Tall Kneeling Dumbbell Crush Press

Dumbbell Tricep Dips

Upper Push Strength Circuit (chest/triceps/shoulders)

Perform each of the three exercises and their allotted repetitions as quickly as possible, then take a 0:60 second break between each round before beginning the next

The goal is to finish the entire circuit five times through as quickly as possible

If you need a modification for the lateral box hop overs, perform jumping lunges instead

If you need a modification for the dumbbell oblique crunches, perform side plank hip dips

Jump Rope Singles

Lateral Box Hop Overs

- Perform allotted amount of reps on one side, then switch and perform reps on the other side

Tall Kneeling Dumbbell Oblique Crunch

Full Body HIIT Circuit

CONDITIONING: HIIT + Upper Push (chest/triceps/shoulders)(12/30/22)

Killer. Happy to be back to your workouts.

Krysta

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

Josiah

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Tough with the back to back chest exercises. Made it through

Mario

best app and guided workout session ever … thankx

Norbert

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

Charles 

PULL: Full Body + Glutes, Biceps & Back (04/11/24)

Great mobility work after waking up extra sore

Got a good sweat in but the mobility was definitely needed today!

Kent

RECOVERY: Cardio + Athlete Mobility Work (04/10/23)

Another one! Completely drenched and put in work!

635 calls burned, let’s go.

ATHLETE CONDITIONING: MetCon + Upper Pull Strength(04/09/24)

Lunges were tough because I have a left great issue, but it was  good. Only able to one round of the 20 min part because of time. 💪🏽

CONDITIONING: HIIT + Upper Push (chest/triceps/shoulders)(12/30/22)

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