Name: Playbook - Grace White - Thursday | HIIT
Uploaded: 2023-10-11T14:44:38.283Z
Duration: 45 min
Description: Thursday | HIIT

I’m in awe. This kicked my butt and I loved every minute of it!

Jackie

Great workout!  Felt the the burn, sweat, and hyperventilation. 😂

Sarah

Tiffany

Nina

Cameron

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Shoulders
Wednesday: Legs
Thursday: HIIT Day
Friday: Arms & Abs
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-reverse lunges (no jumping) for jumping lunges
-slower high kicks (one rep by one rep to eliminate jumping)
-Assisted push-ups on knees
-Power lunges without jump
-goblet squats for dumbbell jump squats
-Bodyweight Squats for burpees
-inclined plank jacks with arms on bench/wall instead of regular plank jacks
-No jump on froggers, just reach for the sky.

Jumping Lunges // High Kicks // Walk Out Push-Ups
30 reps total, 4 sets // 30 reps total, 4 sets // 8 reps, 4 sets
*10 squat jumps 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 side, 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

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk your hands back towards your feet and stand up

Walkout into Push-up

- 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

Squat Jumps

Circuit

Power Lunges // Squat Press // Dumbbell Jump Squats
8 reps each, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*10 burpees each superset is completed (40 reps total)*

- Step back into your reverse lunge as normal, - When you push back up to standing, bring your trailing leg through explosively jump up and drive the knee up to chest height 
- Complete desired reps then repeat on the opposite side

Power Lunges

- 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 // Weighted Step-Ups // Froggers
10 reps, 4 sets // 8 reps each, 4 sets // 15 reps, 4 sets
*10 mountain climbers 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

- Holding weights at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Weighted Step-ups

- Squat down and reach both hands toward the floor
- Explosively jump up, reaching overhead
- Land softly, moving directly into the next rep

Froggers

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Thursday | HIIT

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