Name: Playbook - Inanna Sarkis - W4/D1 Revenge bod- HIIT
Uploaded: 2023-02-07T20:45:58.143Z
Duration: 45 min
Description: W4/D1 Revenge bod- HIIT

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 )

W4/D1 Revenge bod- HIIT

Tired I couldn’t complete all the rounds

Esperanza

Raina

Mariana

W1/D1 Revenge bod- HIIT

I never knew shadow boxing could be such a great workout. I’m burning, and I love it!

Jessica

I don’t really like the boxing exercises but other than that 10/10.

W1/D2 Revenge bod - Shadow boxing/ Upper body

Wooo that was super hard work! Sweaty but it felt amazing!

The flow of it is easy to follow but the exercises are bomb! Be prepared to work

Mayra

W1/D3 Revenge bod- Legs

Bisan

W1/D4 Revenge bod - Speed agility

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

Kayla

At first glance I thought this would be easy. This was no easy, but a great workout👌🏻

Maria

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

sweating a LOT ❤️‍🔥❤️‍🔥❤️‍🔥

2nd week!! I feel so much more energized!

Tania

Cecilia

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

Caro

Giovanna Rosa

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

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

W4/D1 Revenge bod- HIIT

More workouts from Inanna Sarkis