Name: Playbook - Juli Bauer Roth - HIIT
Uploaded: 2024-04-27T16:18:40.274Z
Duration: 26 min
Description: HIIT

Carrie

Equipment needed:
✅ dumbbells

Warm-up:
3 rounds of:
20 Jumping Jacks
5 Push up to Pike Push up
10 90/90 Hip Stretch
12 Jumping Lunges

Workout:
6 rounds of:
:30s Jump Rope
:15s rest

6 rounds of:
15 Skier Swings
8 Mountain Climber Series
8 Burpee to Tuck Jump

Cool down:
2 rounds of:
:30s Childs Pose
:30s Cat Cow
:30s Quad to Hamstring Stretch
:30s Double Arm Chest Stretch
6 Tricep Stretch

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

90/90 hip stretch with hip extension

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Warm-up

- Jump rope with the rope passing under your feet once each jump

Jump rope

Skier swings

- 2 diagonal mountain climbers - bringing each knee to opposite elbow
- 2 mountain climbers - bringing both knees to chest
- 2 mountain climber jumps - bringing both legs and up to outside of each foot

Mountain Climber Series

- Place your hands on the floor in front of you 
- Hop back and bring your body to a plank position 
- Lower chest to the floor the press back off the ground 
- Hop forward 
- Jump up bringing your knees toward your chest

Burpee tuck jumps

HIIT

Childs pose with stretch

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

Cat cow

Quad to hamstring stretch

- 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

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Cool down

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

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

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

HIIT

Community

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