Name: Playbook - Jonah Downey - W1/D3 HIIT Cardio & Abs + Mobility
Uploaded: 2023-04-30T17:24:48.009Z
Duration: 20 min
Description: W1/D3 HIIT Cardio & Abs + Mobility

Great workout with a much needed stretch after a tough 3 days!

Dalton Patchen

HIIT Cardio👇🏽

Circuit (4-5 Rounds)
- Battle Rope x 30s
- Kettle Bell Swings x 30s
- Plank Hop Ins x 30s 
- Ab Wheel x 30s 

Mobility👇🏽

- Cat Cow 
- Dynamic Child’s Pose 
- Downward Dog
- Low Lunge Reach - Sky
- Half Kneeling Split
- Twisting Quad Stretch 
- Standing Fold 
- Knee To Chest 
- Lying Twist
- Head To Knee Pose 
- Reverse Bridge
- Arms Behind Stretch 
- Knee Hug
- Figure Four Stretch

Battle Rope

Kettle Bell Swings

Plank Hop Ins

AB Wheel

HIIT Cardio🔥

Cat Cow

Dynamic Child’s Pose

Downward Dog

Low Lunge Reach-Sky

Half Kneeling Split

Twisting Quad Stretch

Standing Fold

Knee To Chest

Lying Twist

Head To Knee Pose

- Sit on your butt with your hands firmly on the ground behind you, knees bent
- Lift and extend your body up into a reverse plank position

Reverse Bridges

Arms Behind Stretch

Knee Hug

Figure Four Stretch

Mobility

W1/D3 HIIT Cardio & Abs + Mobility

I was a little confused about when to start and stop. 

Think it might be dope to have a timer for each movement as well as rest.

Ressard

A pretty great way to get the heart pumping and set the pace for the workout!!!! 🤜🏽❤️🤛🏽
10 outa 10 would recommend!!!!

Michael

All the tutorials had video clips except the 3 before for the final two warmups (jumping jacks being the last)

Warm Up - DONT SKIP

Cool Down - Post Workout

Cody

Very different from what I have done before. It’s definitely a change of pace for me!

Ivan

Great workout! Lost motivation and direction, but this workout plan by Jonah gives you both!  Day 1✅

W1/D1 Chest & Back + Abs

Esteban

Cyrille

W1/D2 Legs + Arms & Shoulders

Easy to follow! The videos and built in timer keep me focused.

Jesus Chavez

12/10.  I know I’ll feel this one in the AM

W1/D4 Chest & Back + Abs

Marty

W1/D5 Legs + Arms & Shoulders

W1/D6 Interval Cardio & Abs

W1/D7 Rest Day / Mobility

Did it yesterday, went home and sleep intense ahah

W1/D3 HIIT Cardio & Abs + Mobility

Community

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