Name: Playbook - Josefine Holmberg - W2/D3 - FullBody HIIT
Uploaded: 2021-01-18T11:47:09.341Z
Duration: 30 min
Description: W2/D3 - FullBody HIIT

Meghan Caraher

Elisa

I was so scared to do it, but I did it !!!! Was so so tough!!! Just couldn’t did the last two exercises! Thank you...

Salwa

I don’t want this workout to take more than 30 minutes. If you are not done, that’s okay. 
Stop after 30 minutes

- Chest should touch the floor
- Keep tension in your arm 
- Push through your chest 

To scale - do it on against a chair or a table

Push-Up

- Let your upper body down to the ground with help of your arms - NOT a push-up! 
- Push yourself up 
- Jump and reach your hands over head

Burpee

- Feet between Hip and shoulder width apart
- Push up through the ground and jump
- Land softly into your squat

Jump Squat

- Stay in a plank on your hands
- Keep feet a little wider than hip width apart 
- Keep constant tension in core and glutes
- Lift one arm at a time without any bigger movement in your hip
- Alternate arm
- L+R - 2 reps

Shoulder Taps

- Front foot static & push up through the heel 
- No weight in back leg, just use as support 
- Sit back into the Glute of the front leg
- 25 reps per side

Curtsy Squat
(At home)

- Start in a High plank on your hands
- Drive on knee toward opposite elbow
- Alternate sides 
- Make sure to keep your hip low/leveled with upper body
- L+R = 1 rep

Mountain Climbers Crossed

- Feet Hip Width apart
- Heels about a foot away from your glutes 
- Push up through entire foot
- Keep constant tension in your glutes

Glute Bridge

- Stay in a quarter squat position 
- Jump from one foot to the other
L+R = 2 reps

Skate Jumps

- Start in the bottom of your squat but keep tension in your legs
- Come up 25% and lower down again 
- Keep constant tension

Squat Pulses

- Stay in a quarter squat position 
- Jump from one foot to the other
- L+R = 2 reps

- Start in a High plank on your hands
- Drive on knee toward opposite elbow
- Alternate sides 
- Make sure to keep your hip low/leveled with upper body
- L+R = 1 reps

“The sweet 90s”

W2/D3 - FullBody HIIT

Alyssa

Amazing !!!thank you so much for such amazing program and inspiring us to be stronger ...

W1/D1 Lower Body

W1/D2 - Upper Body

W1/D3 - FullBody HIIT

W1/D4 - Active Recovery

W1/D5 - Lower Body

I enjoy every single minute of sweat. Super super super WO 💪

OMG1 Brutal HIIT & did it! 
Awesome! Thank you 👍

Merle

Thank you so much for such amazing and well structured program, it’s one of the best program I did, in my 10 years of working out ... so smart ... God bless you!!!

W1/D6 - Upper Body

W1/D7 - Rest Day

W2/D1 Lower Body

Great upper workout! Thank you so much...

W2/D2 - Upper Body

W2/D4 - Active Recovery

W2/D5 - Lower Body

W2/D6 - Upper Body

W2/D7 - Rest Day

W3/D1 Lower Body

Great!!! Didn’t expect less from your program strong girl!!! Thank you...

W3/D2 - Upper Body

W3/D3 - FullBody HIIT

W3/D4 - Active Recovery

W3/D5 - Lower Body

W3/D6 - Upper Body

W3/D7 - Rest Day

Another amazing workout!!! This is my last week, any suggestions, I will appreciate it.... thank you so much

W2/D3 - FullBody HIIT

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