Name: Playbook - George David III - HIIT
Uploaded: 2023-05-04T00:45:57.405Z
Duration: 35 min
Description: HIIT

Repeat each exercise back to back as many reps as possible for 20 seconds each until the 4 minutes is up

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High plank to extended plank walk

4 MIN TABATA

At the top of each minute you will complete each movements desired reps, calories or time, resting until the top of the next min when you will perform the next movement. (If you need to modify reps you can, just try to give yourself a 15-20 second recovery before the next minute)
- Minute 1: 12-16 cal ROW\n- Minute 2: 16-20 Wall Balls (#20/14)
- Minute 3: 18-22 Push ups (modify: kneeling)
- Minute 4: 25 Double Under or 50 Singles
- Minute 5: 45 sec Plank Hold

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- 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

Push-ups

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

HIIT

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