Name: Playbook - Jah'Son Patterson - HIIT Workout
Uploaded: 2022-09-28T20:48:18.630Z
Duration: 45 min
Description: HIIT Workout

It was a fun one just the right amount of hurt I was looking for!

Israel

For time: 
50 Pushups
40 Crunches
30 Db squat thrusters 
20 Plank jacks 
10 Inchworms 
20 burpees
30 Plyo push-ups 
40 Weighted crunches 
50 Squat jumps

- 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

- Lying on your back with your hips and knees bent in 90 degrees (Your thighs should be perpendicular to the floor)
- Contract your abdominals so your lower spine flattens onto the floor
- Slowly raise your upper back and shoulders off the floor 
- Once you have crunched as far as you can, hold the position for a second
- Then slowly return to the starting position

Basic Crunches

- Begin in a standing position with a dumbbell in each hand
- Clean the dumbbells to shoulder height utilizing a jumping motion and shoulder rotation
- Your palms should be facing each other and the elbows pointed forward
- Look directly forward, keep your chest up, and place your feet about shoulder-width apart
- Initiate the movement with a squat, flexing the knees and hips to lower your body 
- Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees
- Return to a standing position by extending the hips and knees 
- After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder
- Return the weights to the shoulders, repeating the entire movement for the desired repetitions

DB Squat Thruster

- Start in a high plank position, arms extended,  hands under shoulders, feet hip width apart, your body is forming a straight line from the crown of your head to the heels of your feet
- Keep your core engaged by thinking about sucking your belly button into your spine
- Jump both feet out to the side, as you would in a jumping jack
- Quickly jump your feet back in
- Continue jumping your feet out and in, keeping your core engaged

Plank Jacks

- Stand tall with your legs straight
- Bend forward and touch the floor with both hands
- Walk your hands forward while keeping your legs straight so that you end up in a high plank position
- Reverse the movement back to starting position

Inchworms

- 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 back forcefully to the starting point by dynamically extending the elbows and driving your palms into the floor
- Your goal is to make your hands lose contact with the floor
- Land softly in the elbows, moving directly into the next rep

Plyo Push-up

- Lying on your back with your hips and knees bent in 90 degrees (Your thighs should be perpendicular to the floor)
- Holding a weight with your arms extended toward the ceiling
- Contract your abdominals so your lower spine flattens onto the floor
- Slowly raise your upper back and shoulders off the floor 
- Once you have crunched as far as you can, hold the position for a second
- Then slowly return to the starting position

Weighted Crunches

- 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, swinging the arms
- Land softly, moving directly into the next rep

HIIT Workout

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