Name: Playbook - Crystal Renee - HIIT if you dare 🔥
Uploaded: 2023-01-02T04:58:44.070Z
Duration: 28 min
Description: HIIT if you dare 🔥

This one is a little tougher! This is an EMOM (every minute on the minute) You will do each exercise for 50 seconds and have only a 10 second break. 💪🏼 You will complete 4 rounds of the following 7 exercises!

(If you need to modify do 40 seconds per exercise with a 20 second break or 30 seconds per exercise with a 30 second break)

Comment below after you get after it! 👊🏼

This one is a little tougher! This is an EMOM (every minute on the minute) You will do each exercise for 50 seconds and have only a 10 second break. 💪🏼 You will complete 4 rounds of the following 7 exercises.

(If you need to modify do 40 seconds per exercise with a 20 second break or 30 seconds per exercise with a 30 second break)

Comment below after you get after it! 👊🏼

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- With hands on your hips perform alternating jumping lunges

*10 on each leg

✨Modification- walking lunges

Jumping lunges 2

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Go back down and touch your foot
- Repeat on the opposite side
- Focus on engaging your core

*10 on each side

✨Modification- Crunches

Bicycle crunches

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

✨Modification- modified burpee

Burpee

- Lay on the ground with knees bent
- Come up 
- Go back in a controlled motion 
- Engage your core

Sit up

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

✨Modification- Modified push-ups

Push-ups

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

HIIT if you dare 🔥

You know it’s a good day when you’re 20 year old daughter says, “ your legs are so toned… I wish I had legs like you!” Thanks Coach Crystal for helping me make my dreams come true.🙌🏼

Jenise

Bodyweight HIIT

I’m not gonna lie…I’ve never been able to do a pull up. Your  cousin Karaline was able to do 12 at one point. But me….I missed the gene. #goals

5 Round Killer!

Worked out  with my 24-year-old daughter and she felt inspired by me. That made my day. These workouts are so great for cardio and strength.

Was that 3:59 record for one round? Smoked me! Took me 30 min

Jera Donner

1000 rep HIIT👊🏼

Full body burn! 🔥

Great workout! That last round took some serious will power!

Meghan Long

Great Work out! I had a little bit of coordination muscle memory to do with the one arm squat lift move.😂 modified with a little bit of a shorter run. Thanks for the challenge.

AMRAP

My lack for detail bit me today. I thought I was supposed to do 40 reps of each exercise 5x. On the third exercise I thought, there is nooooo way!!! To my joy, I was only supposed to do it 40 seconds.😂It pays to follow directions. That won’t be happening again!

28 min EMOM

Crystal, Jenise had me work out with her today. What a great work out we had together. Thanks for putting this together!

Crazy 8’s

Thanks Crystal for giving my family and I workouts that we can do from anywhere in the country while RVing as a family!

Thank you for making my life so much easier! It’s nice to be able to get up I know that all I have to do is follow (try😂) you for 30 minutes and I’m good.

HIIT if you dare 🔥

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