Name: Playbook - Holly Fielding - DAY #8 HIGH INTENSITY INTERVAL TRAINING
Uploaded: 2024-01-18T19:44:22.790Z
Duration: 60 min
Description: DAY #8 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:

▫️Lay flat on bench, bring weights in a full circle above your head then above waist, and keep arms level with body avoid letting them below body

Bench Around the worlds

⭐️ FORM:

▫️Jump onto bench into squat, fully extend out of squat, and step off the bench 

⭐️OPTION:

▫️Take out the jump and step up then perform squat and step off, OR step up on bench and then step off and squat on the ground

Bench Jump squat & step off

⭐️ FORM:

▫️Place Barbell on the fatty part of your hips (if you need more cushion place a rag or article of clothing around middle of bar)

▫️Line shoulders up on the bench, legs hip width apart, drive weight up with a 90 angle in your knees, and squeeze Glutes at the top

⭐️ OPTION: 

▫️You can use one Dumbbell instead of the Barbell or you can even place a Resistance Band right above your knees

Barbell bench Hip thrust

⭐️ FORM:

▫️Place lower back on Bosu ball, place hands behind head, and crunch up focus on an area in the ceiling to help with form

Bosu ball crunch

BENCH CIRCUIT #1

⭐️ FORM:

▫️Bring arms to a 45 degree angle and extend arms in front maintaining same 45 degree angle

Frankenstein

⭐️ FORM:

▫️Go light with these, drive weight overhead during the wide jump, and bring weights down to shoulders during close stance jump 

⭐️ OPTION:

▫️Perform regular Jumping Jacks

Weighted Jacks

⭐️ FORM:

▫️Pull the dumbbell straight up leading with your elbow, extend your arm at the top, think of getting underneath the dumbbell as you pull

⭐️ OPTION:

▫️Get two Dumbbells and perform a squat with an overhead press

8 PER SIDE = 16 REPS

Alternating dumbbell power snatch

⭐️ FORM:

▫️Jump on your toes to engage your Calves

⭐️ OPTION:

▫️If you don’t have a jump rope you can still jump, imagine a jump rope in your hand and perform the same movement

Jump rope

DUMBBELL CIRCUIT #2

⭐️ FORM:

▫️Grab a step, hang heals over edge, push through the balls of your feet, and engage your calves as you go up

⭐️OPTION:

▫️Perform the same movement on the ground without the step

Step calf raise

⭐️ FORM:

▫️Jump wide into sumo squat and into close stance Squat on step

⭐️ OPTION:

▫️You can take out the step if needed, or you can take out the jump and still perform a wide squat then step onto the step into a close stance squat

12 REPS = OUT & IN COUNTS AS 1 REP

Inn & outs on step

⭐️ FORM:

▫️Step off the step and step diagonal behind your opposite foot, keep your chest high, and keep Hips forward throughout movement 

⭐️ OPTION:

▫️Remove step and perform same movement on the ground

10 PER SIDE = 20 REPS

Step curtsy lunges

⭐️ FORM:

▫️Bring opposite arm to opposite leg & keep your hips forward

⭐️ OPTION:

▫️Take out the jump and perform Curtsey Lunges

Over step ice skaters

STEP CIRCUIT #3

⭐️ Treadmill Burnout- 2:30

▫️Start at the pace would normally JOG at

▫️Watch the time and increase pace by 1 mph everyone 30 seconds until you reach 2 mins & 30 Secs 

▫️You should end the last interval aka last 30 secs in a sprint

⭐️ Treadmill Run

▫️Set pace, keep head up and chest up, and focus on your breathing

Treadmill Run

TREADMILL BURNOUT

DAY #8 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 #8 HIGH INTENSITY INTERVAL TRAINING

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