Name: Playbook - Grace White - Thursday | HIIT Day
Uploaded: 2024-02-13T02:02:06.006Z
Duration: 45 min
Description: Thursday | HIIT Day

When I first saw this I immediately didn’t think I could all the the rounds of cardio, thought I’d only be able to do half. Thanks to this app I was able to push myself and ended up doing the entire workout when I didn’t think I had it in me (and wanted to quit many times lol). Super proud of myself!! Thank you.

Katlyn

Stacie

This was my favorite workout I’ve done through your app so far! 🔥

Brittany

Challenging but in a good way.First workout down, and Looking forward to the next one.

Maribel Lopez

Complete Daily Burn as listed.
This Week’s Splits:
Monday: Legs
Tuesday: Back, Biceps, & Triceps
Wednesday: Legs
Thursday: HIIT Day
Friday: Shoulders & Chest
Saturday: Legs
Sunday: Rest Day


Pregnancy modifications:
- reverse lunges (no jumping) instead of jumping lunges
- slower high kicks (one rep by one rep to eliminate jumping)
- goblet squats for dumbbell jump squats
- Bodyweight squats instead of burpees
- inclined plank jacks with arms on bench/wall instead of regular plank jacks
- slow & controlled mountain climbers (one leg at a time, leg to opposite elbow) inclined with arms on bench/wall instead of mountain climbers into burpees.
- No jumping froggers (just reach for the sky) instead of squat jumps

Jumping Lunges // High Kicks // Jump Rope {with or without rope}
30 reps total, 4 sets // 30 reps total, 4 sets // 50 reps, 4 sets
*10 Banded Bodyweight Squats each superset is completed (40 reps total)*

- Plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between sides, increasing speed as you feel comfortable

Jumping Lunges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Kicks

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Stand with feet shoulder width apart, band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded Bodyweight Squats

Circuit

Kettlebell Swings  // Squat Press // Dumbbell Jump Squats
15 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*10 burpees each superset is completed (40 reps total)*

- Start with the kettlebell on the ground in front of you
- With your chest lifted and core engaged, bend at the waist
- Lift the kettlebell off the ground, allowing it to swing back between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

- Hold a dumbbell in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Dumbbell Jump Squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Plank Jacks // Mountain Climbers into Burpees // Wall Balls
10 reps, 4 sets // 8 reps, 4 sets // 15 reps, 4 sets
*10 squat jumps each superset is completed (40 reps total)*

- Start in a high plank position
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee into Mountain Climbers

- 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

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Thursday | HIIT Day

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