Name: Playbook - Eian Scully - W3/D3 Metabolic🔥 HIIT cardio
Uploaded: 2022-11-10T20:30:50.634Z
Duration: 60 min
Description: W3/D3 Metabolic🔥 HIIT cardio

Maya

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

Crazy session! ❤️‍🔥❤️‍🔥🔥❤️‍🔥❤️‍🔥

Feels so good. Sweatdrops are the best. 🔥🤟🏻🥵

Refreshed and out-of-breath 🥵🔥🤟🏻

So happy when I finished that Bear Crawl part! Still need to work on my balance, but overall love the sesh as always, esp. the plank hip dip! Refreshed! 🖤🖤🖤

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

•Start in a quadruped position, engage your core and lift your knees an inch off the ground 
•Walk your right hand and left foot a couple inches forward followed but your left hand and right foot foreword
•Repeat for prescribed reps then reverse the steps walk bear crawl backwards

Bear crawl

•Stand with your feet shoulder distance apart, toes can be pointed slightly out
•Squats down by sitting back knees in-line with your feet or slightly wider. Never collapsing in. 
•Push the ground away from you with your feet to return to standing position

Bodyweight squat

•Start laying flat on your back, legs bent to 90 degrees arms parallel to your thighs 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Without letting your lower back come off the floor slowly lower your right arm and left leg towards the floor
•Return to start position with control and repeat on other side lowering your left arm and right leg towards the floor

Dead bug

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

•Lay flat on your back legs raised and bent to 90 degrees 
•Keep your lower back pressed into the floor and tap one toe to the ground, return it to start position and repeat with your other leg

Alternating toe tap

•Start standing tall
•Raise up onto the balls of your feet and squeeze your calves
•Lower back down and raise onto  your heels and squeeze your shin muscles

Calf rocker

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

•Lay flat on your stomach
•Keep your chin tucked and lift one arm and the opposite leg straight off the ground, lower and repeat with other arm/leg

Prone swimmers

4x12 reps per side
•Assume the side plank position feet stacked 
•Slowly lower your bottom hip until it's an inch off the ground 
•Raise your top hip to the sky as high as possible while squeezing your obliques

Side plank with hip dip

Circuit #3

W3/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

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

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

W2/D3 Metabolic🔥 HIIT cardio

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

Nice workout after HIIT yesterday ❤️‍🔥🔥🤟🏻

W3/D3 Metabolic🔥 HIIT cardio

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