Name: Playbook - Inanna Sarkis - HIIT: Booty & Abs
Uploaded: 2022-01-12T02:39:00.238Z
Duration: 30 min
Description: HIIT: Booty & Abs

Bisan

Paola

Gabriela

Shivani

Annelise

Anna

Warm up:
- Banded lateral leg lifts
- Banded leg lifts
- Banded leg lift crossovers

Superset: x 3
- Broad jump + back peddle
- Db curtsy lunge

Superset: x 3 
- Renegade row + squat curl 
- Dumbbell Sumo Squat

Superset: x 3 
- Bench jump overs
- Box jumps

Abs superset
- Crunch + sit up + punches
- Mountain cliimbers

- Place a band around your legs above the knees
-Raise one leg up laterally 
-Lower leg back to the starting position

Banded lateral leg lift

- Place a band around your legs above the knee
-Kick one leg back as you activate your glute 
-Return your leg to the starting position

Banded leg lift ( back)

-Place a band around your legs above the knees and them get onto your hands and knees
-Extend one leg out and back as yo lift it up and from side to side

Banded leg lift crossovers

Warm up

- Crouch into a squat position 
- Explode forward jumping as far as you can
- Land softly
- Walk backwards inn a low position to the starting point

Broad jump + back peddle

-Stand with your feet shoulder width apart with a dumbbell in each hand
-Step back and across into a curtsy lunge
-Stand back up to the starting position

Db curtsy lunge (12 each side)

Superset

-Get into a plank position with your hands on dumbbells 
-Row each arm 
- Pop to your feet and get into a low squat position 
- Hold the squat position as you curl the dumbbells

Renegade row + squat curl

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly

Bench jump overs (hands supported)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

-Perform a crunch 
- Perform a full sit up
- Perform a variety of punches at the top of the sit up

Crunch + sit up + punches

- 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

Abs superset

HIIT: Booty & Abs

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Thank you! I feel confident about getting the body I want postpartum now that I have guidance from a fellow mama. Vids are so helpful!

HIIT: Booty & Abs

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