Name: Playbook - Jessica Giselle - W1 D4
Uploaded: 2022-08-17T06:38:10.042Z
Duration: 45 min
Description: W1 D4

Do 20 min HIIT circuit! 

Keep rotating through these exercises for 6 min. 

12 reps each workout.  
For Abs complete 12-20+ reps 

Repeat for given reps and do the same for other leg

High knee taps are a great high-intensity cardio exercise to really get the heart rate pumping

-Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Resistant band recommended but not mandatory. 

Complete all reps on one leg before switching sides.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

High knees

This exercise helps to target the oblique muscles and tightens the entire side ab wall more effectively.

-Hands behind your head elbows flared out to the sides 
-Simultaneously lift your left knee out to the side just above hip level and lower your left elbow towards your knee

Complete all reps on one leg before switching sides.

Squat Oblique Standing Crunches

Bent over rear delt flys

- Begin with both dumbbells in your hands
-Use 8-10lb dumbbell weights 
- Place hands on the ground and jump back into push up position 
- Jump feet up to your hands, grab dumbbells and swing between legs to clean up to your shoulder
- Press dumbbell overhead

Do three sets of 12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell burpee into clean and press

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

-Push off your heels and keep your hips up as high as possible the entire time while your knees flare out against resistance. 
-When your knees glare out, the hips will have a tendency to want to dip down, but don’t let that  happen. 

Each time your knees flares out count it as in.

Static glute bridge w/ hip abduction

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

W1 D4

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