Name: Playbook - Demi Bagby - Wednesday: HIIT + Core
Uploaded: 2023-01-30T17:46:50.025Z
Duration: 20 min
Description: Wednesday: HIIT + Core

⁣- Burpee Crawl to Twist
- Mountain Climber Shoulder Tap⁣
- Single Leg RDL to Superman ( Each Leg ) ⁣
⁣⁣⁣- Plank Rotation to Tiger Bend Push-Up⁣
⁣- Squat to Deep Lunge ⁣
⁣- Side to Side Flutter Kick 
⁣

Repeat 2-3 times with 30 seconds rest between exercises and rounds

-Start with a burpee
-Twist and rotate over 360 degrees back to your hands 
-Repeat back to starting position

Burpee crawl to twist

-Start in a push-up plank position 
- Perform some mountain climbers
-Perform a shoulder tap to each shoulder
-Repeat sequence

Mountain climber shoulder taps

-Stand with feet together 
-Perform a single leg RDL 
-At the bottom of the hinge tech and perform a standing superman 
-Repeat

Single leg RDL into superman (each leg )

-Start in a push-up plank position
-Rotate one arm towards the sky and then back 
-Lower to bottom of a pushup 
-Pivot off hands and on to your forearms and elbows
-Pivot back up onto your hands 
-Push-up 
-Repeat

Plank rotation to tiger bend push-up (green)

-Perform a squat 
-Step back into a deep reverse lunge 
-Step back to the starting position 
-Repeat

Squat to deep lunge

-Sit on the ground and elevate your legs
-Perform flutter kicks 
-Pivot and rotate to the side 
-Repeat flutter kicks 
-Pivot back and repeat

Side to side flutter kick

HIIT Circuit

Take a 15 second break in between each exercise. After you complete an entire round of exercises, take a 45 second break, then repeat the round! You will do 3 rounds total. GOOD LUCK!!

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

-Lay on your back 
-Perform a lower body leg extension
-At the top of the movement raise your hips and legs straight up 
-Reverse the movement and repeat

Lower body leg raise to extension

-Get into a push-up position 
-Hold the plank on your hands for time

High plank hold

Core Work

Wednesday: HIIT + Core

Britt

Monday: Lower Body

Love this circuit…feeling the burn…💪🏻🔥💪🏻🔥💋

Terri

Tuesday: Upper Body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Wednesday: HIIT + Core

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