Name: Playbook - Holly Fielding - DAY #15: HIGH INTENSITY INTERVAL TRAINING
Uploaded: 2024-01-18T19:44:22.849Z
Duration: 60 min
Description: DAY #15: HIGH INTENSITY INTERVAL TRAINING

⭐️ TODAYS WORKOUT NOTES:

▫️CIRCUIT TIME, lt’s YOU against YOU, you will have 3 circuits with 10 mins of WORK during for each circuit

▫️There are 3 types of circuits in this workout (Bench, Dumbbell, and Cable), you will perform as many rounds as you can in 10 mins repeating the 4 exercises in EACH circuit 

▫️Be sure to make a note of how many rounds you did on each circuit to see how you progress when you see this workout again 😉

⭐️ FORM: 

▫️Keep abs engaged during the whole duration of the exercise

▫️Push yourself, the goal is to get your heart rate to it’s peak AKA ya better be out of breath ;)

⭐️ OPTION:

▫️Hold onto the end of the bench and hop back and forth - This way you don’t have to hop OVER the bench if you’re worried about not making it over ;)

Bench bunny hops

⭐️ FORM:

▫️ Keep back straight & Abs tight 

▫️ Power to drive weight up and down should come from your Arms NOT your Legs, legs are just there to stabilize you

▫️The more bent your legs are the easier the movement is - the straighter your legs are the harder

⭐️ OPTION: 

▫️If need take the plate out and do a body weight Tricep dip

Weighted Tricep dips

⭐️ FORM: 

▫️ Step up onto bench, explosive jump with knee drive

▫️Be sure you have a stable bench or box for these 

⭐️ OPTION:

▫️You can do step ups without the jump and drive your knee up while foot stays stable on the bench

Knee drive bench step ups

⭐️ FORM:

▫️Set the bench at 45 degrees, row to your hips contracting your lower lats, keep your core tight and stay flat on the bench

⭐️ OPTION:

▫️Perform a bent over close grip row standing with Dumbbells

Incline bench dumbbell rows nuetral grip

BENCH CIRCUIT #1

⭐️ FORM:

▫️Hold Dumbbell with both hands, alternate lunges with jump, bring weight to knee that is in front, keep weight firm in between hands, Abs tight, and Chest/Head up

⭐️ OPTION:

▫️Take out the Dumbbell and perform regular jump lunges OR take out the jump with lunges and perform walking lunges

Dumbbell jump lunge

⭐️ FORM: (Form with this movement is CRUCIAL)

▫️Deadlift: Hinge at Hips, slight bend in knees, and keep a flat back 

▫️Bicep Curl: Be sure your body is upright after the Deadlift before going into the curl

▫️Overhead press: Bring elbows to a 45 degree angel, send weights overheads and slow/controlled down back into Deadlift 

⭐️ OPTION:

▫️If this compound movement is too hard to get proper form for you (I know you can do it, but if it’s uncomfortable to where you could hurt yourself please don’t) 

▫️Perform movement separately: 5 Deadlifts - 5 Bicep Curls - 5 Overhead presses

Dumbbell deadlift into Bicep curl & overhead press

⭐️ FORM:

▫️During Sprawl: Abs engaged, flat Back, during forward jump into Sumo Squat send Hips back, and keep weight in Heals

▫️During front Raise: Before you bring those weights forward check your form, head up and chest up, flat back, and then raise Dumbbells level with Shoulders

⭐️ OPTION:

▫️If this is uncomfortable to the point you could hurt yourself, separate the compound movements, perform 5 Sprawls, and 5 standing forward raises separately

Sprawl into forward raise

⭐️ FORM:

▫️Place Dumbbell on its side, line up Body to sides, place hands to side for stabilization, and use Abs to lift legs up and over Dumbbell NOT your arms ;)

Dumbbell up & overs

DUMBBELL CIRCUIT #2

⭐️ FORM: 

▫️10 Reps on both sides, hold Cable with the outside arm, cable across your body, arm fully extended, and maintaining a slight bend in your working elbow, raise your arm up to shoulder height 

▫️Pause, and then slowly lower the weight back to the starting position, and perform Reps on both sides

⭐️ OPTION:

▫️Can also be performed with a Dumbbell instead of cable

Cable side laterals

⭐️ FORM:

▫️Push your hips/Heals back as you come down, and explode up

⭐️ OPTION: 

▫️Take out the jump and perform regular wide Sumo Squats

Jump squats

⭐️ FORM:

▫️Start in Plank position, bring opposite knee to opposite arm, and alternate legs

⭐️ OPTION:

▫️Perform regular Mountain Climbers

X Mountain Climbers

⭐️ FORM:

▫️ Legs straight, flat back, and roll your shoulder back and down

▫️Close grip, Elbows close to your side, row in and squeeze Shoulder Blades together at the end of the movement

Cable sit down Rows

CABLE CIRCUIT #3

⭐️ FORM:

▫️Set speed for sprint, hold onto sides, jump onto the treadmill, and perform your sprint focus in on breathing in and out

Treadmill Sprint

⭐️ FORM:

▫️Set to slower pace, and shuffle on both sides for the time listed

Side shuffles on treadmill

TREADMILL BURNOUT

DAY #15: HIGH INTENSITY INTERVAL TRAINING

Giovanna

I am feeling the burn haha. You made those bunny hops look so easy, my arm was cramping by hop 8 haha

Kayla Knaperek

Amazing!!  Loved all the features and detail on how to do form.

Joselyn

DAY #1: FIRST HIIT DAY

DAY #2 FULL BODY STRENGTH

This was tougher than it looked so good. Just what i needed today.

Erin

DAY #3 HIIT AMRAP

So this one was tricky bc I had to walk around the gym 5ever to find an empty bench. Then there was no pull up room because of all the vasa bros so I just didn’t bother with that last one lol. But it was good:)
Ran for the first time since august ahaha

DAY #15: HIGH INTENSITY INTERVAL TRAINING

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