Name: Playbook - JTM FIT - W2/D2 Bodyweight HIIT
Uploaded: 2024-03-27T11:08:07.251Z
Duration: 45 min
Description: W2/D2 Bodyweight HIIT

Sovi

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

Przemek

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

Pete

Really challenging to complete 45 seconds each and especially after purpees broad jump

Nabeel

This workout crushed me. Happy it’s over!

Vicario Brensley Phillip

Jonathan

Super sweaty 
7,6,6,6 on pull ups 

Tuck hold super poor
Had to stop after 2 x 20 as couldn’t keep knees up 
Hip flexors v tight

Mark

Szymon

Joseph

Kevin

Markus

Tony

Great full body crushing… 🔥🔥🔥🔥

Anthony

Completed 3 rounds, awesome workout 💪🏻

Roxane

Emile

Great all rounder Bodyweight session 👍🏼👍🏼👍🏼

mervyn espie

Phabion

Loved it. Im 37 yr old and am enjoying the athletic movements. Great sequence and really well structured. You have excellent,complex bodyweight moves. Would love more! Thanks

Wally Longo

Benjamin Marien

Equipment Needed: a pull up bar or TRX/rings, dip bars

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.

- Burpee Broad Jumps Backwards High Knees
- Pull Ups or Bodyweight Rows 
- Squat Lunge Complex 
- Shoulder Taps
- Jumping Lunges
- Dive Bomber Push Ups 
- Tuck Ups
- Lateral High Knees

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

Core Finisher: Accumulate 2 minutes and 30 seconds 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 minutes and 30 seconds. 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.

- Burpee Broad Jumps Backwards High Knees
- Pull Ups or Bodyweight Rows 
- Squat Lunge Complex 
- Shoulder Taps
- Jumping Lunges
- Dive Bomber Push Ups 
- Tuck Ups
- Lateral High Knees

- 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 jumping your feet under your hips 
- As you stand, swing your arms back
- Swing your arms forward, extending the legs
- Explode forward jumping as far as you can
- Land softly and with bent knees
- Do high knees going backwards to the starting point. Bring those knees above the crease of the hips

Modifications: remove the push-up from the burpee. Shorten the range of motion on the broad jumps. Just do little jumps forward

Burpee + Broad Jump + Backwards High Knees

- 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

- Complete a 1 squat then 1 back lunge on each leg
- The entire sequence equals 1 rep
- Make sure to keep your chest up and drive your knees outward on both movements

Modifications: shorten the range of motion on both the squats and the lunges

Squat + Back Lunge Complex

- Start in a high plank position with feet a little more than should width 
- Take one hand off the floor and touch the opposite shoulder while keeping your hips as square with the floor as possible 
- Repeat on the opposite side continuing to alternate sides 
- Keep core tight throughout the movement and hip squared to the floor!

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

Shoulder Taps

- 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

- From a pike position 
- Dive down into the push-up acting as if your are trying to go under an invisible wire 
- Push through your hands, chest open, thighs off the ground
- Reverse the movement back to starting position

Modifications: instead of reversing the movement back to the starting position, I want you to do the first half of the movement but just lift your hips back to the starting position as if you were doing a down dog

Dive Bomber Push-ups

- Lying with arms and legs extended and with your lower back pinned to the ground 
- Crunch up, tucking your knees to your chest
- Touch your hands together under your legs to ensure full range of motion on every rep
- Extend back out to starting position with control 

Modifications: if you can’t touch your hands under your leg, reach for your ankles or shins instead

Tuck-ups

- Here we have all of the same principles as the regular high knees but we will be moving laterally back and forth
- Keep your chest tall, bring those knees above the crease of the hips and  pump your arms as if you were sprinting
- I like to use a workout mat as my distance back and forth

Modifications: don't lift your knees up as high. You can also just do regular high knees instead

Lateral High Knees

Bodyweight Circuit

Core Finisher: Accumulate 2 minutes and 30 seconds 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 minutes and 30 seconds. 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

W2/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

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

W1/D2 Bodyweight 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. 💗

James

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.

Lisa

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

Fast paced walk, about 4km and streching afterwards👍

W2/D2 Bodyweight HIIT

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