Name: Playbook - JTM FIT - W1/D2 Bodyweight HIIT
Uploaded: 2024-03-27T11:08:06.988Z
Duration: 45 min
Description: W1/D2 Bodyweight HIIT

Ohhh my days!! this HIIT is on a total different level 😃🥹

Zeidan 

Loved every minute of it 🤛👍❤️‍🔥

Jo🌸

I could only get three rounds in. I am rinsed!

David Dickinson

After exercise 3 or 4 when you click right for the next video it goes to the parallel hold?

Jonathan

Roxane

James

Haven't done the only body weight for a while now and I can still confirm.... it can still get you sweating like a pig😜🤣🙈

Przemek

Iuliia

Energy level so low today. First time. Was hard to go through it. 

Needed to drop set on things I usually do not drop set on. 

But did 4th round pull-ups to failure as I want to improve pull-ups. 

But today explosive exercises are hard. 

Not doing the tuck hold this time.

Ranitea

That was insane. First round you either wake up or wake UP 💪 !

Joshua Lewis

Great workout! It was tiring and invigorating at the same time - didn’t know that was possible!

Susan Hamilton

Preet

Marvin

Grahm

Mario

It always takes me waaaay longer to do these workouts than the estimated time! Trying to shorten my breaks in between. Still a great workout!

Trieste

First time done 4 rounds!

6 pulls + 5 Aussies 

No p bars so did hanging knee raise hold - was hard!

Right quad and hip flexor is tight.

Split squats hard work

Mark

Jumping lunges and Jump squats challenging ! But loved the workout! Core finisher c'est au top 🤙🏻

Good one again. Heart pounding! Sweat dripping! Tuck holds hurt!! 👊🔥👊🔥👊🔥

4 pull ups then rows
Tuck hold poor
3 rounds

Pavallam

It's too good that I couldn't get to 3 sets. It could be because I'm at home training and there's no airflow... However, explosives have always been a struggle of mine. So I'm sure if I trained at the gym, I would have been sweating the same amount. Great program Jay! 👍

Lisa

Knocked this one out again… only had time for three rounds but it was still perfect…

Tony

Michael

Bryan

Christopher

So far so good! 2 exercises in and I’m enjoying it! Great sweat

Kyle

This one took everything in me to finish, killer workout!

Jelly

Well I compete most of that workout just failed at the last bit for the core. Struggled finding something in the gym but still happy with what I did. Thanks Jay for another brilliant workout

Amanda

Trained at the gym with this one, only got time for 2 sets but awesome workout yet again

Terry

Did only 3 sets, was gassed. Probably because of 2 cardio days on the bike before. Liked it a lot. I switched up jumping squats with single bar dips.

Sandis

Emile

Mentally tough to get though for some reason. Couldn’t do the tuck hold but will do at home.

Grant

Wow wow wow I am soaked what a workout, what a burn !

Aaron

Colin Johnson

Those jumping squats obliterated my legs each time 🥵💪🏼💪🏼

mervyn espie

Great workout! Done 4round and I'm completely fu**ed 
Thank you JTM ❤️

Joanna

As always,, Excellent! This program suits every one between 12-99 years!

Pa Tollbom

Carrie

Garrett Leahy

Hannah

Benjamin Marien

Equipment Needed: a pull up bar, a TRX or rings

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Push Ups 
- Back Lunge to Scaption 
- Spider Lunges 
- Forearm Plank 
- Jumping Jack Squats

Bodyweight Circuit: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3-4 sets.

- Pull Ups or Bodyweight Rows 
- Broad Jumps
- Superman Hold to Pushup 
- Leg Lift to Pulse
- Jumping Lunges 
- Plank Breakdowns 
- Jump Squats 
- High Knees

Once you have completed the 3-4 sets, rest 1-2 minutes then start the core finisher.

Core Finisher: Accumulate 2 minutes of the Tuck Hold as fast as possible. For example, start a timer and hold the Tuck Hold for as long as you can with excellent technique. Let's say you hold it for 40 seconds and then need to rest. You would have accumulated 40 seconds. Continue to hold the Tuck Hold for as long as you can until you have accumulated 2 total minutes. Rest as little as possible.

Cool Down: If you're looking to finish things off with some stretching, head over to the cool down/recovery tab and select one of those cool downs.

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Push Ups 
- Back Lunge to Scaption 
- Spider Lunges 
- Forearm Plank 
- Jumping Jack Squats

- Start in standing position 
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position
- Lower down into the push-up keeping your elbows tight to your body until your chest lightly touches the floor
- Press yourself up bracing your core until your arms are locked out
- Then walk back up the starting position

Modifications: shorten the range of motion on the push ups or remove the push ups altogether and just do walkouts

Walkout Push Ups

- From a standing position take one big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees or slightly below 
- As you descend in the lunge reach straight arms up overhead pointing your thumbs backward
- Keep your chest tall be core engaged 
- Lower arms as you stand back up to the starting position
- Repeating on the opposite leg

Modification: shorten the range of motion on the lunges

Back Lunges w/ Scaption

- Start in the high plank position. Shoulders over the wrists, core braced an feet about hip width
- Bring one foot close and to the outside of the hand. Pause for a second opening up the hips then return the high plank
- Repeat on the other continuing to alternate sides

Modifications: use an elevated surface

Spider Lunges

- Elbows under shoulders and hands out front
- Protract your shoulders, squeeze abs and glutes and keep your feet together 
-Actively squeeze abs and glutes the entire time while keeping your body totally straight 

Modification: use an elevated surface like a low plyo box or bench

Forearm Plank

- Start with your feet a little more than shoulder width with your hand on the floor. Keep your chest up
- Explode out of the bottom of the squat while simultaneously bringing your feet together
- Quickly touch the ground with both feet just like you would with a jumping jack. Be light on your feet
- Jump back into the squat position lowering down and touching your hand to the floor and repeat.

Modifications: shorten the range of motion on the squats

Jumping Jack Squats

Warm-up

Bodyweight Circuit: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3-4 sets.

- Pull-ups or Bodyweight Rows 
- Broad Jumps
- Superman Lift to Pushup 
- Leg Lift to Pulse
- Jumping Lunges 
- Plank Breakdowns 
- Jump Squats 
- High Knees

Once you have completed the 3-4 sets, rest 1-2 minutes then start the core finisher.

- Hold the bar with your palms facing away from you
- Engage your scapula
- Pull yourself up keeping your elbows tight to your body
- Pause at the top squeezing your lats your
- Lower back down with control  until your arms are fully extended

Modifications: use a resistance band to assist with the movement. You can do bodyweight rows using a TRX or rings. You can do jumping pull ups

Pull-ups

- Start with feet about shoulder width
- Hinge at the hips and pull your arms back
- Aggressively swing your arms forwards as you jump as far as you can
- Land softly, with bent knees, and with arms in front of your body
- Reset and repeat

Modifications: shorten the distance on the broad jump. Only jump as far as you feel comfortable. Use a workout mat to jump on to lessen the stress on your knees. If the broad jump is too difficult, do tuck jumps or do vertical jumps

Broad Jumps

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift your arms off the ground contracting your entire back and shoulders
- Lower back to starting position with control
- Then, bring your hands to the sides of your body 
- Brace your core, press yourself off the ground to high plank position keeping your elbows tight to your body
- Lower back down to the bottom of the push up and repeat

*Avoid worming up out of the bottom of the push up. Really brace your core and press through your chest

Modifications: go from the knees on the push up

Superman Lift to Push-up

- Lying on the floor, legs extended and hands behind your head to remove the arms from assisting with the movement
- Keep feet together, toes pointed quads flexed, and lower back pinned throughout
- Raise your legs straight up 
- At the top raise your hips off the ground, lifting feet toward the ceiling
- Lower back down with control keeping your lower back pinned to the ground

Modifications: extend arms out to the side and put them on the floor using them for assistance as needed. Place hands under under your butt which will support your lower back making the movement easier

Leg Lift to Pulse

- Start by stepping back into a lunge 
- Lower down to 90 degrees or slightly below
- Explode out of the bottom of the lunge, jump as high as you can and switch your feet in mid air landing right into your next lunge
- Make sure to keep your chest up and core tight throughout

Modifications: shorten the range of motion on the jumping lunges. You can also do drop lunges or just regular back lunges

Jumping Lunges

- Start in the high plank position 
- Drop down to the forearm plank one arm at a time
- Hold for 1 second
- Reverse movement back down to the forearms 
- Maintain a tight core throughout the movement and keeps hips as square to the floor as you can 
- If you drop down on your left come back up on your left and vice versa. Switch the arm you drop down on each rep

Modifications: use an elevated surface

Plank Breakdowns

- Start with a shoulder width stance
- Push your hips back and down as you lower into the squat
- Keep your chest up and drive your knees outward
- Reach parallel or slightly below then drive up through your heels extending your legs and jumping as high as you can
- Land softly, going into the next rep

Modifications: shorten the range of motion on the squats and or reset in between each rep. You can also take out the jump all together and do regular squats

Jump Squats

- Run in place bringing your knees above the crease of your hips
- Pump your arms with your high knees as if you were sprinting. Opposite arm opposite leg
- Keep good posture throughout

Modifications: only bring your knees up as far as you feel comfortable

High Knees

Bodyweight Circuit

Core Finisher: Accumulate 2 minutes of the Tuck Hold as fast as possible. For example, start a timer and hold the Tuck Hold for as long as you can with excellent technique. Let's say you hold it for 40 seconds and then need to rest. You would have accumulated 40 seconds. Continue to hold the Tuck Hold for as long as you can until you have accumulated 2 total minutes. Rest as little as possible.

- Get into a supported position on the parallettes or whatever you’re going to use that’s similar. Arms locked out straight, chest up and hips in line with your upper body 
- Bring your feet together and bring your knees up to 90 degrees or slightly above 
- Hold position maintaining perfect technique

PRO TIP: the distance between your bars should be the distance from your elbow to the tips of your fingers when they are fully extended. If you don’t have parallettes then use two benches, plyo boxes or plates stacked up 

Modifications: if you can’t hold with knees at 90 degrees, hold them as high as you can. If that’s still to difficult, hold the supported position on the bars with your legs straight underneath you.

Tuck Hold (Parallettes)

Core Finisher

W1/D2 Bodyweight HIIT

This workout is deceiving ! In a good way, looks easy but kicks you in the rear-side after the 1st two sets…. Loved it.

Rumi

Duncan

The Push-up into the Row was brutal after the third set 🔥 busted a good sweat it’s been a while 😮‍💨

Ignacio Araiza III

W1/D1 Dumbbell HIIT

One mile on the treadmill.  Foam rolling and mobility stretches.

James Nguyen

Did the cardio interval session. No row machine so alternated jumping rope and burpees. Got the heart going. 💗

Did W1D3 of the 6 week Shred challenge and it was 💲💲💲👊🔥👊🔥👊🔥

W1/D3 Mobility/Active Recovery

Elnaz

Tyler Mistelbacher

2x 10 min rounds is quite short, I added a 3rd AMRAP for a 47 min workout

Sunnee

W1/D4 Dumbbell AMRAP’s

Only managed 3 sets but did all 8 of the core exercises at the end although bloody tough. I have a cold today so not feeling as strong, still showed up 💪🏻

Mila Johnson

W1/D5 Calisthenics

Just the right workout after having to have a couple of days off due to a big knocking me off my feet

Absolute killer...especially when done after d5🙈🙈... what was I thinking🥵🤣🙈

W1/D6 Cardio/Core

I ran for 50 minutes on my Max Trainer M7 instead of resting.

Vicario Brensley Phillip

W1/D7 Rest Day

Nate

SHEEEESHHH—1 round of that ab finisher was no joke; for the main workout, never imagined 5 exercises could torch me so good 😵

Isaac

W2/D1 Dumbbell HIIT

Sovi

Intense but I loved it.... the finisher got me all shaking🥵👍💪

Great work out perfect pace ! Use of timers keeps me from being distracted and is an awesome tool 🤙🏼

Pete

W2/D2 Bodyweight HIIT

Fast paced walk, about 4km and streching afterwards👍

W1/D2 Bodyweight HIIT

Community

More workouts from JTM FIT