Name: Playbook - Inanna Sarkis - W4/D3 HIIT
Uploaded: 2021-11-16T14:22:09.401Z
Duration: 45 min
Description: W4/D3 HIIT

Samantha

Warm up 

Circuit:
- Broad jump + back peddle
- Db thruster
- Db skater

Superset:
- Explosive  jumping  jacks
- Frankenstiens

Superset:
- Pop squat ladder 
- Banded mountain climbers

Cool down

- Set the ir bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Air bike

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Hold a single dumbbell in the goblet position 
- Jump side to side in a skater motion
-Land safely

Dumbbell skater

Circuit

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

Explosive jumping jacks

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

Frankenstiens

Superset

- Pop in and out of ladder as you jump in and out while moving forward

Pop squat ladder

- Start in a plank position with a band around your legs above the knee
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Banded mountain climbers

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam ( both directions )

- Sit with one leg extended and the other tucked behind you in a hurdler position 
-Bend over your extended leg stretching your hamstring

Hurdler stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip

Lunge stretch

-Get on your knees and elbows as you open your legs stretching 
- Hold position

Frog stretch

- Sit in an open stance 
- Lean forward between your legs and hold stretch

Open forward stretch

Cool down

W4/D3 HIIT

Shreya Sindhu

Sara

Didi

W1/D1 Legs + core

Angeliki

Had to make some adjustments because of lack of equipment but it was a good skeleton for things to do. Sweating my a$$ off.

Taylor

After this workout I feel my abs fr 🔥😅

Anna

W1/D2 Active recovery + core

Nikola Czapnik

Josefina

W1/D3 HIIT

Really love these workouts! They make it easy to workout at home or coordinate them for a gym workout. Looking forward for more!

Rebecca

Not as tough as yesterday but gooood !!!😊

Manal

W1/D4 Active recovery + stretch

Jenna

MARIA

W1/D5 Upper body + core

Cloé

Caro

W2/D1 Legs + core

Razan

W2/D2 Active recovery + core

On exercises in two rounds specify if you should do x2 or do both legs in the amount of time set

Maiken

Nancy Riveros

W2/D3 HIIT

Specify legs/repetitions x2 when you have x3 rounds and two legs. Or make it x4 instead of x3

W2/D4 Active recovery + stretch

Alyssa Rodriguez

Amazing!!!
Btw I’m using 1kg for the dumbbells, u think I’ll still be seeing results ?

W4/D3 HIIT

Community

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