Name: Playbook - Eian Scully - W1/D3 Metabolic🔥 HIIT cardio
Uploaded: 2022-11-10T20:30:50.639Z
Duration: 60 min
Description: W1/D3 Metabolic🔥 HIIT cardio

Miguel

No joke #HIIT with Eian 💪🏽 170 average bmp

Casey

Intense!!! And I am not a newbie... Great workout, and with zero equipment!

I am a little unclear on the instructions—for exercises where both legs are used, do I do the # of reps on each side or in total?

Nicholas

Full body HIIT cardio workout focused on toning your whole body and burning body fat!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•From a standing position bend over until your hands are on the ground
•Walk your hands out until your in a plank position 
•Walk your hands back towards your feet and stand back up to start position 
•Jump off the ground, raise your knees to hip level and tap them with your hands

Walkout + power jump

4x15 reps per side
•From a standing positional bend your knees and engage your core (athletic position) 
•Hop laterally and land on your outside foot, keep your inside foot off the ground
•Hop laterally to the other side and land on your outside foot, keep your inside foot off the ground

Skater jumps

•From a standing position bend your knees and engage your core (athletic position)
•Jump your feet apart and raise your hands overhead
•Jump your feet back together and lower your hands back to your sides

Jumping jack

Circuit #1

•Start in a plank position
•Jump your feet in towards your chest and squeeze your abs 
•Jump your feet back to plank position

Plank + jump in

7 reps per side

•Start from standing position 
•Squat down by pushing your hips back keep you knees over your toes
•Return to standing position and crunch your knee to elbow 
•Repeat squat and crunch elbow to knee on the opposite side

Squat + standing crunch

•Assume the plank position, lower yourself it's the bottom of a push-up 
•Press back up to plank and raise one arm to the sky so your body forms a T, squeeze your obliques at the top

T push-up

Circuit #2

8 reps per side

•From a standing position crouch down into a "sprinters starting position" hand on the ground inline with your front foot and your back leg straightened out behind you
•Explode up driving your back knee to the sky as high as possible while jumping up 
•Return to the start position and repeat

Sprinter jumps

•From a standing position jump your feet together so one lands slightly in front of the other 
•Your arm on the side of the front foot will come up overhead and across your body 
•Jump back to start position and repeat crossing the other foot in front and raise the other am

Cross-jack

10 reps per side

•Sit tall on the ground with your chest high and feet lifted off the ground 
•Twist from your midsection and touch the ground with both hands beside one hip then twist and touch the ground on the other side of you

Russian twist

Circuit #3

W1/D3 Metabolic🔥 HIIT cardio

All 4 rounds now? 🔥🔥🔥🥵🔥🥵🔥🥵 thank you Coach E! Feel refreshed.

Maya

Great to be back training with Eian 💪🏽

Great and no equipment at all!!! Navigation on the app is great and the videos show form well.

W1/D3 Metabolic🔥 HIIT cardio

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