Name: Playbook - Grace White - Thursday | HIIT
Uploaded: 2023-12-20T18:10:05.714Z
Duration: 45 min
Description: Thursday | HIIT

Ilze

Brittney

Molly hartweger

Brooke

Kerenn

Martha

Awesome!! My fav type of workouts! Good break from the weights. Love if you can have this type of workout once a week.

Julia

Elaine

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

Pregnancy modifications:
- Reverse lunges instead of jumping lunges.
- Slow and controlled high kicks.
- Assisted push-ups on knees instead of side walking push-ups.
- No jumping on power lunges, just kick knee upward.
- Goblet squat instead of dumbbell jump squats.
- 10 bodyweight squats in between each superset instead of mountain climbers/burpees/squat jumps.
- No jumping on froggers, just reach for the sky.
- Dumbbell deadlifts instead of plank jacks.
- Kettlebell swings instead of spiderman mountain climbers.

Jumping Lunges // High Kicks // Side Walking Push-Ups
30 reps total, 4 sets // 30 reps total, 4 sets // 10 reps, 4 sets
*10 mountain climbers 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

- 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
- Walk laterally with your hands and feet
- Repeat for desired time or reps

Side Walking Push-ups

- 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

Mountain Climbers

Circuit

Power Lunges // Squat Press // Dumbbell Jump Squats
10 reps each, 4 sets // 15 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 // Spiderman Mountain Climbers // Froggers
10 reps, 4 sets // 10 reps each, 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

- From a high plank position
- Bring one knee outward and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman Mountain Climbers

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

Froggers

- 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

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