Name: Playbook - Juli Bauer Roth - HIIT
Uploaded: 2024-03-23T02:57:20.228Z
Duration: 35 min
Description: HIIT

For all the cardio lovers, this one is for you!!

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

Jump rope

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

10 REPS PER SIDE

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Spider crunches

Lateral kick sits

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Cardio Warm-up

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Stand with both feet under hips
- Shift your weight to the one leg, which should be nice and straight with a soft bend in the knee
- Begin to drive your opposite foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight - Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor
- Keep your arms straight, at shoulder height, and perpendicular to the floor at all times
- At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your raised foot 
- Then, begin pulling your back leg forward, driving the knee forward and up as you return to standing
- Jump, landing softly and repeat
- Complete desired reps then repeat on the opposite side

Single leg deadlift jumps (R)

- start in a plank position
- engage core and jump both feet to outside of feet
- jump back into starting plank position

Mountain climber jumps

Single leg deadlift jumps (L)

HIIT Circuit

Childs pose with stretch

Downward Dog with Foot Pedal

Kneeling hip flexor stretch (R)

Kneeling hip flexor stretch (L)

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra Stretch

Cardio Cool Down

HIIT

Gym Lower Body

CrossFit Style Workout

Dumbbell Upper Body

Gym Split Day

Gym Legs

Core

Kettlebell Workout

Emma

30-Minute Dumbbell Arms

Dumbbell Lower Body

Gym Full Body

Bodyweight Travel Workout

Sara

Hamstrings

Shoulders

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

Rachelle

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 🙌🏼

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

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!!

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 !💪🏾

HIIT

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