Name: Playbook - Brad and Jess Gouthro - Sept 7: HIIT The Hills - Gym
Uploaded: 2023-09-06T14:52:01.705Z
Duration: 30 min
Description: Sept 7: HIIT The Hills - Gym

Follow the warm up first. 

This HIIT The Hills Sprints workout can be completed on a treadmill or outdoors at a hill or stairs.

The given treadmill speeds are just suggestions.

Adjust your speeds according to your fitness level. 

The listed “Effort” is based on your perceived effort, with 10 being all out, the most you can handle. 

Keep track of the speeds and inclines you use so you can increase over the month.

After the workout move onto the cool down.

Follow these moves for the sets and reps indicated before your workout.

Tempo: as fast as you can with good form

1. Get into a push up position with your hands directly below your shoulders and your legs straight behind you.
2. Keep your abs contracted and back flat while quickly driving one knee toward your opposite elbow, then reverse it back to the starting position. 
3. Repeat but this time drive your other knee to your opposite elbow.  
4. Alternate back and forth as fast as you can maintaining good form.
5. Repeat for reps.

Cross Knee Mountain Climber (reps/side)

Dynamic Warm Up Flow (reps/side)

Warm Up

Adjust your speeds according to how you feel. Also keep track of what speeds and inclines you used so you can increase the intensity over the month. 

Adjust the resistance level based on: 
👉 Fast Walk: 5/10 perceived effort
👉 Jog: 7/10 perceived effort
👉 Sprint: 9/10 perceived effort

Effort Level: 4-5/10
Speed: 3.5-3.8
Incline: 1.0

Treadmill Warm Up (1.0 Incline)

Speed: 4-5
Incline: 5-6
Effort Level: 8-9/10

Treadmill Small Hill Jog (5-6.0 Incline)

Speed: 5.5-6.5
Incline: 0.0
Effort Level: 7/10

Treadmill Brisk Flat Jog (0.0 Incline)

Speed: 4-5
Incline: 7.0
Effort Level: 9/10

Treadmill Medium Hill Jog (7.0 Incline)

Speed: 4-5
Incline: 8-9.0
Effort Level: 10/10

Treadmill Big Hill Jog (8-9 Incline)

Treadmill Brisk Fast Jog (0.0 Incline)

Speed: 4-5
Incline: 10-12.0
Effort Level: 10/10

Treadmill Peak Sprint (10-12.0 Incline)

Speed: 3.5-3.8
Incline: 1.0
Effort Level: 4-5/10

Treadmill Cool Down (1.0 Incline)

Treadmill HIIT Sprint Intervals

Follow these moves for the sets and reps indicated after your workout.

1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose (reps/side)

1. Sit down on the floor with your legs extended in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend forward at the hips, keeping your legs straight.
3. Depending on your flexibility, grab your shins or the sides of your feet.
4. Hold for a good stretch.

Seated Forward Bend

Cool Down

Sept 7: HIIT The Hills - Gym

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Apr 12: Meal Prep + Recovery

Apr. 11: Force - Home

Apr. 11: Force - Gym

Apr. 10: Solid - Gym & Home

Apr 9: Meal Prep + Recovery

Apr. 8: Above It All - Home

Apr. 8: Above It All - Gym

Apr. 7: Firm - Gym & Home

Stefi

Apr 6: Meal Prep + Recovery

Apr. 5: Low - Home

Apr. 5: Low - Gym

Apr. 4: Body Strong - Gym & Home

Apr 3: Meal Prep + Recovery

Apr. 2: Upper Limits - Home

Apr. 2: Upper Limits - Gym

Apr 1: Meal Prep + Recovery

Mar. 31: HIIT It Don’t Quit It - Home

Mar. 31: HIIT It Don’t Quit It

Mar 30: Meal Prep + Recovery

Mar. 29: Tear It Up - Gym & Home

Mar. 28: Adonis - Gym & Home

Mar 27: Meal Prep + Recovery

Mar. 26: Ripped - Home

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Mar. 25: Push It - Gym

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Mar 24: Meal Prep + Recovery

Mar. 23: Cut - Gym

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Sept 7: HIIT The Hills - Gym

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