Name: Playbook - GINA - W1/D3 LOWER HIIT 🔥
Uploaded: 2023-03-13T03:29:35.879Z
Duration: 50 min
Description: W1/D3 LOWER HIIT 🔥

Gave it my 100%. I’m sweating and I feel great. Pushed through it!

Francesca

Nicole Almeida

Alyssa

Lidiana

Amazing. 
I used to have a personal training but it worked but the training was boring.

I’m dead. 😅 this definitely kicked my butt! Loved feeling the accomplishment afterwards!

Kyla

Chevonne

I was a pool of sweat after this. Great workout.

Shannen

Roaa

Dania

Demi

😮‍💨😮‍💨😮‍💨😮‍💨 this was tough!! But helped with my self discipline

Leah

Hard workout but felt so good after! Was sweating like crazy by the end of it

Camille

This was sooo tough - but I’m feeling strong 💪🏻 thanks Gina !! 🫶🏼

Serena

definitely didn’t think I was going to sweat this much but omg 🤩😅

jimena

Dana

What a challenging workout, but I killed it!

Yadira

Today’s work out was a killer 🥲 but it was amazing!

Isabel

Diana

GINAAAAA, this killed me in the best way possible. I can’t walk up the stairs in my house, but that’s ok because this workout was 💯. I was still sore from Monday and I won’t be able to walk tomorrow but it’s worth it, ready to attack tomorrows workout 💪🏼

I find HIIT very hard but hoping to get used to it

Brunette

My body is on fire and my glutes are feeling it!

Sammie

Malika

Zeenat

So glad I showed up! I skipped the last super set and did 5 mins extra running - but now I feel like I should have pulled through!! Feeling fiyaahh!

Namya

Nawal Dabbour

Angelica

It was great, still sorry from the last workout! But it did felt good

Morena

I’m still sore from day 1 😂😂😂 great workout!!!

Ria Bhargava

María

GREAT sweat holy moly. Felt like full body too

Jillian

Brianna

A hard one but a good one! Had me shaking during the last few sets of plank pull throughs! Modified to 3 sets for each workout instead of 4! Strong & sweaty start to my Monday!

Lauren

Mari Sanchez

I had to modify a lot but at least I did 40 minutes of the workout. My everyday cardio is an avg of 8kms so I don’t feel too bad about the modifications

Saia

Fatou

Last day of my period and I thought I’d be good to workout cause I didn’t feel like absolute death… big mistake! This workout kicked my ass. But it’s cool I still feel good I got a workout in.

Nash

God bless you and these workouts babe! Fuegoooo

k.nes

This was soo tiring but great! My legs were on fire

Samar Keilan

Ashley

I wish there were weight recs given in the description (like a range or something)

Sadie

Daniella

Rach

Valeska

Alex

Laura

Daniela

Chichi

Kamand

Emilie

- Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching

- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible. 

- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

EACH SIDE 8 times! 2 sets

Worlds greatest stretch

Sit on your heels and have your feet underneath your hips 

Plant your forearm on the ground while the other arm is on your head, and you are reaching for your elbow, and then to the ceiling!

8 on each side

Book Openers

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

YOUR WARM UP 💨

- Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your dumbbells above your shoulders 
- Press up with the dumbbells as you come up into the squat

Squat Thrusters

- Start with a barbell or db on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

- the sets where there is 8 reps- go heavier

Barbell or DB walking lunges

Lower HIIT superset Hiit 1:

- Perform squats switching between standing and wide stance each jump
- make sure hand touches the floor

Jump squats in and out

-Go into a static bear crawl hold (all fours on ground, knees above the ground)
- touch the opposing shoulder with your hand and try not to sway your hips

Bear crawl Shoulder Taps

Lower HIIT superset 2:

Do all 3 exercises then take a 30, seconds rest! 
repeat 3 times

Perform a body weight squat and then crawl into a plank! 
Crawl back keeping your core engaged and repeat

Squat into Walkouts

- Make sure to have a band around your ankles with a slight hip hinge 
- push out your leg to the side, then back to the starting position and then BEHIND you, and back to the starting position
- THEN SQUAT JUMP
- repeat on other side 
- 1 rep = both legs complete

Glute Kicks With Jump

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

Lower HIIT superset 3:

Treadmill Jog

W1/D3 LOWER HIIT 🔥

Kicked my ass! So much sweat and great burnouts 🥵

Carly

Ivonne

It was intense I was sweating horribly but I felt amazing and capable

Gabriela

W1/D1 LOWER BODY FOCUS

Sisilia

Zeynab

*active rest day lol to add to my previous comment lol. Did the stairmaster for 30 mins and felt great.

W1/D2 ACTIVE REST DAY

Jocelyn

Loved the sprints at the end I would have never done those on my own!

Sierra

Michelle

W1/D4 UPPER BODY + CARDIO

Great. I struggled with the push ups and did fewer in each set. Something to work on 💪🏻

Jane

My shoulders are burning!! Didn’t realize I’m supposed to put my elbows forward to get the best shoulder workout doing dumbbell presses!

Meeks

W1/D5 Upper Body + Cardio

Great ! :) did 30min stair master/climber

Karina

I did Pilates actually
And walking will be later today

W1/D7 ACTIVE REST

Too lengthy. Impossible to finish in an hour, even 2 hours

Sahithi Chenji

This took me a LOT longer than it probably should have. But I've slowed down my movements to focus on form for better quality workouts. This kicked my butt and I loved it.

W2/D1 LOWER BODY

W2/D2 Active rest day!

Beatriz

Workout is awesome and on fire 🔥
Although I hope the auto rest timer will be fixed. Had some issues after checking one rep.

Catherine

It’s crazy how much stronger you feel just after 1 week!

W2/D3 UPPER BODY AND CORE

Kayaking 2hr , will do todays workout tomorrow since today i did tge active rest day. :)

W2/D4 Active Rest day!

W2/D5 Active rest day!

Kelli

Great hiit workout needed to start off my day by sweating and this definitely accomplished that! And I could do a squat walkout which I haven’t been able to do the past 2 months

Sara

W2/D6 LOWER BODY HIIT ✨

Guler

Loved how my whole core was engaged with this workout!

Diana Teresa

It was hard to stay motivated but discipline is everything!

W2/D7 UPPER + CORE

I like that it had hip thrust and back squats!

Alisha

W3/D1 LOWER BODY 🍑

Week three is tough but I’m ready for it!! 💪🏻

My back is looking so toned! Loving this program.

W3/D2 UPPER BODY DAY

Nina

Mariana

W3/D3 Active REST DAY!

I must be getting stronger since I was able to get through it all:)

W3/D4 LOWER BODY HIIT

I really did not want to workout today but I’m so glad I did! Feeing good

loved the ab circuit on this one more abs!!!

Coral

I can't believe I've stuck to this and finished another week. It feels so good.

Christina

W3/D5 UPPER BODY + cardio!

W3/D6 Active rest day!

Was sick since sunday, still not my best but i was motivated to work out and get my body moving. I feel great

Selena

W4/D1 Lower Body (last week of this split)

It was hard!! Couldn't do the renegade rows. Too hard on my wrists. Is there an alternative I could have done?

Valerie loera

W4/D2 UPPER BODY

Incline walk is changing the treadmill game for me !

W4/D3 ACTIVE REST DAY!

Cece

Great workout! I’d prefer all the floor workouts be combined as some of them require to move to different areas of the gym, but perhaps this is done because that’s the flow of the workout?

W4/D4 LOWER BODY HIIT

Victoria

Fire, good start of the day ❤️‍🔥

Taya

W4/D6 Upper Body Cardio!

First time in the stairmaster and I could only manage 7 minutes!

Amazing!! My body is looking so toned , wow. This program is amazing .

W5/D1 Lower Body Hamstring + Glutes

Emma

W5/D2 Push Day + Core

W5/D3 Active Rest Day 🌸

Cindy

I can’t feel my legs but in the best way!

Sashae

W5/D4 Lower Body Quad Focus

Killer! Did this while traveling in India and it kicked my butt after not working out for 4 days 🥵

W1/D3 LOWER HIIT 🔥

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