Name: Playbook - Eian Scully - W2/D3 Metabolic🔥 HIIT cardio
Uploaded: 2022-11-10T20:30:50.608Z
Duration: 60 min
Description: W2/D3 Metabolic🔥 HIIT cardio

That last circuit is more challenging than it looks after the previous ones! 🥵

Maya

Had more power to do those T-Push Up than months before 🥵❤️‍🔥🔥

Whew! ❤️‍🔥🤟🏻🥵 so intense with that push-ups. Refreshed!

Man.. I hate bear crawls... so far I still need to work on my balance, but do give me more standing up crunches and abs rounds 😹🔥🥵

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

•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

•Lay flat on your back, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground, lean over to your right and hold for prescribed time

Hollow out oblique hold

Circuit #1

•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

**If you can't do full T push-ups, you can:
1.Do a regular push-up from your knees 
2.Do a regular push-up with your hands on a sturdy table, couch or step

T push-up

•Lay flat on your back 
•Lift one leg straight off the ground and sit-up with you upper body reaching your hands beyond your raise leg 
•Lower back to start position and repeat with your other leg

Single leg V up

•Start in a quadruped position, engage your core and lift your knees an inch off the ground 
•Walk your right hand and foot over a couple inches to the right followed but your left hand and foot to the right
•Repeat for proscribed number of reps

Side to side bear crawl

Circuit #2

•Lay flat on your back, knees bent, feet flat on the floor and cross your arms across your chest
•Crunch up squeezing your abs, then return to start position
•Push through your heels, raise your hips up and squeeze your glutes
•Return to start position and repeat

Glute bridge + crunch

12 reps per side

•Assume the side plank position, feet stacked 
•Reach under with your top arm and touch your shoulder blade, reach for the sky and repeat

Side plank reach under

•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

Circuit #3

W2/D3 Metabolic🔥 HIIT cardio

First time after a while! Thank you for designing this set 🖤

W1/D1 Metabolic🔥 Upper body & abs

Damn that jump lunge set really pushed me to the max. 🥵 I wanna have strong legs tho. Hopefully I beat the set stronger soon.

W1/D2 Metabolic🔥 Lower body workout

Wobbly at the T Plank but getting there on my push up with knees 🥵🔥❤️‍🔥

W1/D3 Metabolic🔥 HIIT cardio

Refreshed! Still heavy at the Single Glute Bridge but my inner voice starts telling me I should add resistance band for this Glute Toner session… 🥵❤️‍🔥

W1/D4 Metabolic🔥 Glute toner

Second circuit was a killer 🥵❤️‍🔥🔥

W1/D5 Metabolic🔥 Abs shredder

W2/D1 Metabolic🔥 Upper body & abs

Those finisher feels like a gift after the jump lunge reps ❤️‍🔥🥵🔥

W2/D2 Metabolic🔥 Lower body workout

Had really nice workout, thank you for creating the set Coach Eian! ⚡️

Nice workout after HIIT yesterday ❤️‍🔥🔥🤟🏻

W2/D4 Metabolic🔥 Glute toner

W2/D5 Metabolic🔥 Abs shredder

Pushed myself through it! Really nice 🖤

W3/D1 Metabolic🔥 Upper body & abs

So hard for me but got it done finally! 🙌🏼

It was still hard for me, so I feel proud that I even completed it. The Jump Lunge is crazy. Keep breathing through my nose a bit help too to keep it going 🖤🙌🏼

W3/D2 Metabolic🔥 Lower body workout

Switching bear crawls to push ups on knees and some regular push up since I still suck at push ups 😅🥵

W3/D3 Metabolic🔥 HIIT cardio

W3/D4 Metabolic🔥 Glute toner

Feel proud of myself for this abs sesh 🥵

W3/D5 Metabolic🔥 Abs shredder

Feeling awesome for finishing this today. 🖤

Starting Monday with these push ups… ❤️‍🔥🔥🥵 Refreshed!

W4/D1 Metabolic🔥 Upper body & abs

🥵 so proud of myself for this one. A killer.

So glad I got through it! Those lunges 🥵

Tough set! The more I feel those moves, the more sweats I get. 🥵❤️‍🔥🔥

W4/D2 Metabolic🔥 Lower body workout

Totally a silent killer this one. Feeling the burn ❤️‍🔥❤️‍🔥❤️‍🔥🥵🔥🥵❤️‍🔥

W2/D3 Metabolic🔥 HIIT cardio

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