Name: Playbook - Inanna Sarkis - W4/D1 Revenge bod- HIIT
Uploaded: 2022-05-25T22:44:46.721Z
Duration: 45 min
Description: W4/D1 Revenge bod- HIIT

these workouts kill but they’re so worth it!

Carly

Soooo good. I had to take a few days off for travel and it felt good to rest. This was much needed! Great start to my week!

Starting week 4 and I’m seeing fantastic results with this revenge body workout 🙌🏻😉

Rosa

Mariela

This has been a life changer ❤️🙌🏼💪🏼

Clara

One minute for some exercises is too much

Laia

I love these workouts!! Challenging but fun and I can see a difference already!

Sereniti

Mila

I really pushed myself through this! Excited to continue !

Britney

1 mile run 

Circuit:
- Burpee
- Ball slam
- Mountain climbers
- Db sumo squat
-  Bear crawl (backwards)

Core circuit

- Run on a treadmill
- 1 mile run warm up

Treadmill run

- 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 to start jump

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- 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 backwards on your hands and feet
- Keep a neutral spine

Bear crawl (backwards)

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 )

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay on your back with your hands under your lower back for support
- Make large circles with your legs with your feet together.

Leg circles

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Ab Burnout Circuit

W4/D1 Revenge bod- HIIT

You can’t cause it’s alrgiid enough 🙏🏽

Ahlam

Great Workout. I feel really tired and satisfied at the same time

Carolina

Good afternoon. My English is not perfect and there may be mistakes. It was very difficult because there was no physical activity from the word at all and gained a lot of weight. But I feel great, I'm delighted.

Masha

W1/D1 Revenge bod- HIIT

Damaris

Daphnée

Totally different from what I used to in workouts, but I loved it!

Adriana Simon

W1/D2 Revenge bod - Boxing/ Upper body

Loubna

Maria

W1/D3 Revenge bod- Legs

Definitely more challenging in the middle😅

Anika

It was great! One thing I would love with this program is a cool down/stretching option! I feel like you have such a balanced workout regimen and it would be say great to have guided stretching with you!!

Erika

W1/D4 Revenge bod - Speed agility

I was reallllly confused on how to execute the jumping kick and as a beginner, how the eff am I expected to do a handstand, let alone get into one?😂 
It was a good workout but really difficult

Nickademus

STTP

W1/D5 Revenge bod - Kick training

Lizay

Love rest days after a workout week lol 😆

Zulma

W1/D6 Active rest day

W1/D7 Active rest day

Paola

Daniella

DRIPPING SWEAT!! What a good way to start my week 😎

W2/D1 Revenge bod- HIIT

Jenna

A little easy but, as always, a good sweat!

Jamila

W2/D2 Revenge bod - Boxing/ Upper body

Awesome workout as always, but too short! Needs more sets or more exercises..

Angeliki

I never work on speed or agility. These make me feel strong but slim and quick!!

W2/D3 Revenge bod - Speed agility

Tatiana

Sofia

I feel stronger than I have in the last two years!! Why are the squats the hardest part of this workout 🥵

W2/D4 Revenge bod - Kick training

Halley

Samya

W2/D5 Active rest day

Once again, whooped my ass. Feeling really strong, confident enough to increase weight even more next time!

I liked this workout! It was hard to transition to putting bands on and off as well as the ankle bands. Feels like a lot of transition time. I liked it overall though!

Madeline

W2/D6 Revenge bod- Legs

Dripping sweat! Still think 1 min is too long for some abs exercises at this point and this is my second time doing the program..

Adding ten seconds to the main circuit was great and a challenge. Doubling the length of time for the core circuit was something I just wasn’t ready for. Had to take a break in the middle of sets most of the time.

Those few seconds added onto everything were tough in a good way!

Brittany

W3/D1 Revenge bod- HIIT

Arms are dead, abs are dead. Without a punching bag or a speed bag, the second two exercises in the punching circuit are the same and it gets boring. I made my own circuit for the third exercise and it helped a lot.

W3/D2 Revenge bod - Boxing/ Upper body

I feel like I pushed myself to my limit today with every exercise. Feeling strong 💪🏼

W3/D3 Revenge bod- Legs

This was so hard. Still struggling to do 1 min straight for the core exercises, have to take a break.

Yaryna

Rocio

W3/D4 Revenge bod - Speed agility

This feels so much easier than when I first started!!! I finished it faster than usual. Love it

W3/D5 Revenge bod - Kick training

I lifted heavy this time around and my arms are DEAD.

Cecilia

W4/D2 Revenge bod - Boxing/ Upper body

Skipping days definitely makes working out harder 🥹

I love the leg workouts!!! I was actually able to do the core exercises for a full minute on most of them. Good day for me!

W4/D3 Revenge bod- Legs

Sooooo hard after the amazing leg day yesterday. Was hard to get my butt into the jump lunges!

amazing!!! almost done the 4 week program!!

Gina

W4/D4 Revenge bod - Speed agility

A lot got in my way of doing this workout, including my building’s gym being flooded😭 did this without weights and I still sweat my butt off. Wahoo!

W4/D5 Revenge bod - Kick training

I actually did this yesterday and forgot to log it in the app. I did the 12-3-30 treadmill exercise for 45 minutes while reading. I loved it

W4/D1 Revenge bod- HIIT

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