Name: Playbook - Inanna Sarkis - W3/D1 Revenge bod- HIIT
Uploaded: 2023-02-07T20:45:58.118Z
Duration: 45 min
Description: W3/D1 Revenge bod- HIIT

mariana

Alex

Today was definitely the toughest day for me 🥵

Marta

Super challenging day but great workout!!! I feel sooo accomplished🥳

Giovanna Rosa

Warm up circuit:


Circuit:
- Burpee
- Explosive jumping jacks
- Mountain climbers
- Db sumo squat
-  Bear crawl 

Core circuit

:45 seconds of work with :15 seconds of rest and transition

- Kick one leg out straight and across to the opposite hand 
-Repeat to the other side and back and forth

Frankenstiens

-Stand in a stagger stance 
- Shift weight to the front  foot and kick the back leg out to the front

* Alternate legs

Front kick

-With ankle weights on kick you leg back and up activating your glute

Back kick

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Push your hips as you come down
- Reach parallel and explode up

Squat jumps

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out ( bodyweight )

- 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

-Run in place with fast feet in a low position
- Drop to the ground and get back up and continue repeatedly

Fast feet + drop

Warm up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee

- Squat down and jump high 
- Perform a jumping jam while in the air
- Land with soft knees safely

Explosive jumping jacks

- 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

- 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

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl (forward)

Circuit

- Sit with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

-Lay on your back with your legs straight up 
- Reach for your toes contracting your abs

Toe touch

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises (right)

Side plank hip raises (left)

-Hold and elbow plank position as you reach and touch the floor out in front of you one arm at a time

Elbow plank floor taps

-Lay on your back kicking your legs up and down opposite of each other in a short range of motion

Flutter kicks ( 6 inch )

W3/D1 Revenge bod- HIIT

Victoria

Day One. I did this workout last year but I quit and now I am returning to finish it😇

Sári

W1/D1 Revenge bod- HIIT

That was amazing workout! A little bit of everything- love it!

Caro

I took a day off yesterday because my schedule was out of normal track. So today is day 2, i feel good, sore, but im motivated!! Ill be back for day 3 on monday!! Im doing som Pilates on the weekends 💕💕

W1/D2 Revenge bod - Shadow boxing/ Upper body

I was humbled, but confidence is slowly rising

Can’t wait to not be able to walk 💁🏻‍♀️🤣🔥

W1/D3 Revenge bod- Legs

Dania

Felt the BURN😅😅😅🥲🥲🥲🥲🥲

W1/D4 Revenge bod - Speed agility

Mariana

This has been my favorite workout so far! It was fun and I could really feel everything working and burning! 🔥🔥🔥

Kayla

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

Best one yet, i really felt myself getting into it!

Did this workout to warm up on a cooler day, definitely worked! It’s turned me into a sweaty mess 😂

Gemma

sweating a LOT ❤️‍🔥❤️‍🔥❤️‍🔥

W2/D1 Revenge bod- HIIT

I love this one because I sweat like a pig and I feel soooo good after it!

Amelia

W2/D2 Revenge bod - Shadow boxing/ Upper body

W2/D3 Revenge bod- Legs

Natalia Rivera Hernández

W2/D4 Revenge bod - Speed agility

Monique

W2/D5 Revenge bod - Kick training

W2/D6 Active rest day

W3/D2 Revenge bod - Shadow boxing/ Upper body

W3/D3 Revenge bod- Legs

W3/D4 Revenge bod - Speed agility

Tatiana

W3/D5 Revenge bod - Kick training

W3/D6 Active rest day

Surprised I made it this far but almost there! I’ve seen results already too! 🥹

W3/D1 Revenge bod- HIIT

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