Name: Playbook - Juli Bauer Roth - HIIT (bodyweight)
Uploaded: 2024-04-27T16:18:40.649Z
Duration: 35 min
Description: HIIT (bodyweight)

Time to move fast, try to go unbroken with reps, and get sweaty!! Enjoy!!

Equipment needed:
✅ none

Warm-up:
2 rounds of:
5 inchworm to spiderman lunge
12 plank jumps
12 lateral lunge jumps
14 plank shoulder taps
14 crab toe taps 

Workout:
5 rounds of:
20 tuck jumps
40 diagonal mountain climbers 

5 rounds of:
20 side skater jumps 
14 corkscrew planks 

5 rounds of:
12 donkey jumps
16 lateral kick sits 

Cool down:
2 rounds of:
:30s cat cow  
:20s thread the needle stretch, each side 
:30s pigeon stretch, each side 
:30s wide leg stretch
:30 double arm stretch

Inchworm to Spiderman Lunge

Plank jumps

Lateral lunge jumps

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe taps

Warm-up

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

Tuck jump

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

Circuit 1

- Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg. 
- Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.

Side skater jumps

Corkscrew planks

Circuit 2

- Place your hands on the floor with your feet straight behind you 
- Lift your hips up while you kick your feet back towards your butt

Donkey Jumps

Lateral kick sits

Circuit 3

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Thread the needle stretch

Pigeon stretch

Wide leg stretch with reaches

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

HIIT (bodyweight)

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

HIIT (bodyweight)

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