Name: Playbook - JTM FIT - W3/D2 Bodyweight HIIT
Uploaded: 2024-03-27T11:08:07.359Z
Duration: 45 min
Description: W3/D2 Bodyweight HIIT

Zeidan 

Roxane

Amazing workout. Had to do the hanging knee tucks instead as working out from home today💪💪💪

Przemek

James

Grahm

Fell short of finishing the 4th round by two movements and couldn’t do abs. Overall another great workout! Feeling strong and my cardiovascular endurance is up. 💪🏾💪🏾💪🏾👊🏾

Vicario Brensley Phillip

Worked out on Monday morning... I feel like a blob! 💪

Christian

Mark

Body weight is always 💪🏽💪🏽🔥🔥🔥🔥

Jason

Tony

Second time through this one. Drenched and heart is pumping!! 🔥🔥🔥👊

Jelly

Great like always 👍🏾 #StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Colin Johnson

mervyn espie

Another awesome work out! Jay, you do not disappoint!!

Lost 5lbs I didn't think I had! Feeling great 👍

Benjamin Marien

Equipment Needed: a pull up bar or TRX/rings

Warm Up: Perform the prescribed reps/time of each exercise with as little rest as possible 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 x 10
- Prone Pull Ups x 10
- Jumping Spider Lunges x 10 (each side) 
- Hollow Flutter Kicks x 45 seconds 
- Burpee 6 High Knees x 45 seconds

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 total sets.

- Pull Ups or Bodyweight Rows 
- Hollow Flutter Kicks
- Superman Lift to Clap Push Up 
- Squat Get Ups
- Plank Walk Push Ups 
- Jumping Jack Squats 
- V Up Complex 
- Burpee 6 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 Kick Outs as fast as possible. For example, start a timer and do Tuck Hold Kick Outs for as long as you can with excellent technique. Let's say you go for 40 seconds and then need to rest. You would have accumulated 40 seconds. Continue to do Tuck Hold Kick Outs 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 the prescribed reps/time of each exercise with as little rest as possible 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 x 10
- Prone Pull Ups x 10
- Jumping Spider Lunges x 10 (each side) 
- Hollow Flutter Kicks x 45 seconds 
- Burpee 6 High Knees x 45 seconds

- 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

- Lying flat on your stomach with arms extended, squeeze your glutes and lift up into the superman position
- Act as if you were holding on to a bar doing pull ups
- Pull your arms back keeping your elbows tight to your body and squeeze your lats
- Go back to the starting position staying in the superman hold position the whole time

Modifications: instead of holding the superman position the whole time, rest your arms on the ground in between each rep which will take stress off of your back and shoulders. You can also do regular superman lifts instead

Prone Pull-ups

- Start in a high plank position with shoulders over the wrists
- Jump one foot forward and place it flat on the ground just outside of your hand
- Jump and switch your feet, taking your front foot back and bringing your back foot forward to the outside of the opposite hand 
- Continue to alternate sides

—10 reps each side—

Modifications: take out the jump and do regular spider lunge

Jumping Spider Lunges

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead
- Alternate lifting one leg and lowering the other while maintaining a strong hollow position

Modifications: bring arms to your sides or place hands under your butt to support your back

Hollow Flutter Kicks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press your body back up and jump your feet under the hips
- Stand tall and fire 6 high knees. Bring your knees above the crease of your hips, pump arms as if you are sprinting, and keep core engaged

Modifications: take out the push-up and keep the rest of the exercise as is.  Instead of jumping backward into your burpee and jumping back in, just step out and back to the high plank and then step back in to stand tall. Then, do the high knees

Burpee + 6 High Knees

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 total sets.

- Pull Ups or Bodyweight Rows 
- Hollow Flutter Kicks
- Superman Lift to Clap Push Up 
- Squat Get Ups
- Plank Walk Push Ups 
- Jumping Jack Squats 
- V Up Complex 
- Burpee 6 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

- 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 explosively and clap your hands in there
- 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: instead of doing a clap push up, do a regular explosive up. If that's still too difficult, do a regular push up

Superman Lift to Clap Push-up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Walk your feet down to kneeling position one leg at a time
- Walk back up to the squat position the same way you went down 
- Drive through your heels to stand up out of squat to full hip extension keeping your chest up
- If you drop down to the kneeling position left leg first then come back up on the left leg and vice versa 
- Make sure to use a padded surface 

Modifications: if this movement is too difficult for you, do a bodyweight squat with a 2 second pause instead or you can have something sturdy in front of you which you can grab onto to assist when needed

Squat Get-ups

- Start in the high plank position. Shoulders over wrists, core braced, and feet about shoulder width
- Walk yourself laterally the length of your workout mat without crossing your hands
- Once you get to the end, do a push up lowering down until your chest lightly touches the floor
- Brace your core and press yourself out of the bottom of the push up 
- Walk back to the starting position, do another push up then repeat going back and forth
- Keep a perfect plank position throughout!

Modifications: shorten the range of motion on the push ups. You can also use an elevated surface like a workout bench or something of that nature

Plank Walk Push-ups

- 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

- Complete a single leg V-up with each leg then complete a regular V-Up
- Entire sequence equals 1 rep
- Make sure to perform each rep with control 

Modifications: if you can reach up to your toes just reach up as high as you can. You can also leave your upper half mostly on the ground and lift your legs more towards your hands still reaching up for the toes

V-Up Complex

Bodyweight Circuit

Core Finisher: Accumulate 2 minutes of the Tuck Hold Kick Outs as fast as possible. For example, start a timer and do Tuck Hold Kick Outs for as long as you can with excellent technique. Let's say you go for 40 seconds and then need to rest. You would have accumulated 40 seconds. Continue to do Tuck Hold Kick Outs 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 dip bars, 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 
- From the tuck hold position, extend your legs out until they are fully locked out keeping your feet together and pointing your toes
- Return back to the tuck and repeat

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 kick all the way out then kick out as far as you can. If that’s still too difficult, try doing single leg kick outs. Just kicking one leg out at a time as opposed to both at the same time. If that's still too difficult, regress back to the tuck hold

Tuck Hold Kick Outs

Core Finisher

W3/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 😃🥹

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. 💗

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

W1/D3 Mobility/Active Recovery

I love these workouts as a supplement to my CrossFit workouts.

Christi Roorda

Elnaz

Tyler Mistelbacher

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

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👍

W3/D2 Bodyweight HIIT

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