Name: Playbook - Connor Obrochta - Cardio push HIIT
Uploaded: 2022-09-01T18:11:19.648Z
Duration: 45 min
Description: Cardio push HIIT

This cardio push high intensity interval training workout allows you to reach for your max effort especially when sprinting! (If you’re not completely gassed coming off the tread you haven’t pushed hard enough)

Use lighter weight focusing on keeping your heart rate up!

Equiptment:
•Treadmill
•Dumbbells

These 7 movements will be your best workout prep to get your body connected to movement and loads you are about to put on yourself!

• Squat to Rotation
• Good-morning to rotation
• Extended Reverse lunge to reach/lateral bend 
• Spider-Man Lunge to Rotation
• Pike 
• Scorpion kick 
• Twister

Starting in squat stance with your toes slightly rotated out.
- Complete one Squat staying at the bottom (hips down chest up) press in on your knee and rotate against it the other way
- Complete a rotation to each side then stand up and repeat

Squat to rotation

In a shoulder width stance with your knees slightly bent
- start with your hands on the back of your head driving your elbows behind your head
- hinge at your hips allowing your chest to fall over your toes, hips behind your heels, and back flat
- at the bottom of the hinge add a rotation to each side pressing in on each knee and keeping your back flat

***Hold each Rep for 4-8 seconds

Prisoner Good-morning to rotation

In a standing position
- reach on leg back extending as far back as you can handle and dropping into a lunge 
- staying in the lunge and slightly pushing your hips forward
- reach your arms back behind your head opening up your hip flexors 
- add a lateral bend towards the front knee side 

***Hold each Rep for 4-8 seconds

Extended Reverse Lunge to Reach & Lateral Bend

- Start in a plank position with core engaged
- Bring your foot to the outside of your hand
- drop your same side elbow down towards the ground and rotate up same knee aide
- Return your leg to the starting position
- Repeat on the opposite side

Spiderman Lunge / worlds greatest

- Start in a push-up position with your core engaged
- Press into your hands with a flat back and your glutes up towards the sky
- reaching your head back to your toes to keep opening up your shoulders and hamstrings

*** hold each rep for 4-8 seconds

Pike / Down Dog

In a prone position laying flat on your stomach and arms out to either side of your body hugging/gripping the ground
- only rotate through the lower half bringing your right foot across your body and up to your left hand
- retrace it back and switch sides

Scorpion Kick

Lying flat on on your back in a supine position
- pull your right knee into your chest, keeping it high rotate it to your left side getting the knee all the way down to the floor
- holding your knee down reach your opposite arm away 
- take a couple deep breaths and switch


***hold each for 4-8 seconds maximizing each rep

Supine Twister

EveryDay Dynamic Warmup

Block 1 has 4 rounds focusing on the treadmill run!
Start at a 60-70% pace for the 120s (2 minutes) as you complete the first round and getting to the second increase the pace each round as the time decreases!

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run ‘Distance’

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start on your hands and knees 
- Take your knees off the ground and hold
- Elevate one arm and the opposite leg extending away from one another 
- reset back to the start and alternate sides 

** Tip - focus on keeping your knees under your hips and 1” off the ground on each rep

Table Top Alternating Bird dog

Block 1 - (Tread + Lower + Core)

Block 2 focuses on the sprint. As you go through the rounds increase the sprint as the time decreases. Push for 100% max effort each round!

Sprint as fast as you can for as long as you can
- keep a good arm swing and keep your body pushing as hard as you can for as long as you can

** Tip ** Max out sprint - go as hard as you can giving 100% effort for 8-12 seconds at the most

Sprint

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control followed by the other side
- Complete a dumbbell push up

-Tip** keep a wide stance with your feet to ensure core control

Renegade row DDB

In a plank position with a wide base of your feet
- grab on to the closer DB head with your right hand, dropping your right elbow down push the DB overhead letting slide across the ground
- pull the DB back and repeat

Elbow Plank DB Push Pull (R. Arm)

In a plank position with a wide base of your feet
- grab on to the closer DB head with your left hand, dropping your left elbow down push the DB overhead letting slide across the ground
- pull the DB back and repeat

Elbow Plank DB Push Pull (L. Arm)

Block 2 - (Tread + Upper + Core)

Block 3 is all based off 30s time intervals with little to no rest! Working with side shuffles on both sides and back peddle!

Use a weight on the weighted movements that you can move quick for 30s.

Get through it 3 rounds

Holding on the the handles turn lateral and staying in a 1/4 Squat stance 
- press off the outside leg as you shuffle your feet!

Complete both side

Side Shuffle (treadmill)

Standing on your tread facing away from the front
- drive your toes forward as you go into your reverse run 
- pump your arms keep your core tight and stay in control

Back Peddle

Starting in the bottom of a lunge hold
- raise both dumbbells to a lateral raise
- after completing the raise, lunge jump to the other side and complete again

Alternating Lunge jump to DDB lateral raise

In a Tabletop position ( hands under your shoulders knees under your hips, take your knees off the ground and hold that position)
- with DDBs in both hands engage your core and lateral raise one DB up at a time to a ‘T’ position 

**Tip - focus on keeping your knees 1” off the ground and shins parallel to the floor the entire time

TableTop lateral ‘T’ Raise

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump your feet out and in keeping hips parallel to the ground

Plank jacks

Block 3 - (Tread + Total + Core)

Cardio push HIIT

Became really hard to get it in within the five min window in rounds four and five.

Jonathan

“5/5 Workout”

Total Body Workout (Based off Time)

Aerobic Push - Total Body Workout

Banded Total Body Shred

Body Weight HIIT Flow

Starting using this as a finisher for 2-3 workouts a week. Love this routine!

AMRAP Total Body HIIT

HIIST Circuit

Power HIIT

Step your workout up (stair workout)

It wasn’t 45 minutes.  Took me 30 minutes with a 1 minute rest between sets 3 & 4. I increase log chops to 30 seconds each leg to keep the clock time easier to track. A timer in the workout with the built in suggested times would be nice so I wouldn’t have to track the the clock so much.

Cardio push HIIT

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