Name: Playbook - Jah'Son Patterson - HIIT Workout
Uploaded: 2022-09-28T20:48:18.626Z
Duration: 30 min
Description: HIIT Workout

Mickael

Sonia

Jacquelyn

180 jump squats 
Jump lunges 
Burpees 
Push-ups
Air squat  with frog squats as the rest ( 2 min of solid work)

- Start standing with feet hip distance apart and lower into a squat position by bending the knees
- Keep the spine straight, chest lifted, and knees behind toes
- Arms are in front of the chest for balance
- Jump straight up and turn 180 degrees swinging the arms
- Land softly, moving directly into the next rep

180 Degree Squat Jump

- Stand in the ready position with one leg forward, one leg back
- Hold your arms in a ready position with the elbows bent at 90 degrees, one arm in front of your body and the other arm back, using alternating arms to legs
- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land (You should also switch arms as you do this) 
- As you land, maintain a balanced foot position
- Keep your hips back and allow your hips and knees to bend deeply to absorb the landing
- Alternating back and forth for time or reps

Jumping Lunges

- Stand with your feet shoulder width apart
- Squat down and  pace your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Press yourself back up
- Hop forward, placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips
- Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows
- Descend until the upper arms are parallel or your chest touches the floor
- Push yourself back to the starting point by extending the elbows and driving your palms into the floor

Push-up

- Stand tall with your feet hip-width apart and brace your core (Focus on keeping your feet rooted into the ground and your core tight the entire time)
- Extending your arms out in front of you as you bend your knees, pushing your hips back, as if you were going to sit on a chair
- Lower down as far as comfortable, or until your thighs are parallel with the floor
- Pause for a moment at the bottom of your squat
- On an exhale, reverse the motion by pressing through your heels to return to standing
- As you stand, lower your arms back to your sides

Air Squats

- Push your hips back and bend at your knees, lowering your body into the bottom position of a full squat (At this starting stage, the crease in your hips should be below your knees)
Pushing through your heels, begin to drive the glutes upwards, bringing the crease of the hip up above the knee
- Keep the back straight and knees bent
- Your back should finish parallel to the floor
- Slowly lower your glutes back into the starting position, maintaining tension on the lower body muscles and keeping your core engaged to stabilize yourself

HIIT Workout

Community

More workouts from Jah'Son Patterson