Name: Playbook - Jules Shaw - W2/D1 HIIT Strong
Uploaded: 2022-11-23T17:32:30.237Z
Duration: 30 min
Description: W2/D1 HIIT Strong

Week 2/Day 1: HIIT Strong

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

This is a 30-minute AMRAP (As Many Reps As Possible). Move through 10 reps of each movement before moving onto the next. Do as many rounds and reps as possible within the 30 minutes.

AMRAP 30 mins
10 supermans
10 alternating single leg v-ups (per leg)
10 alternating shoulder taps (per side)
10  push-ups
10 air squats
10 sit-ups
10 reverse lunges (per leg)
10 hollow rocks

- Lie face down on the ground, arms and legs extended
- Squeeze your glutes as you lift both your arms and your legs off the ground
- Lower back to starting position

Supermans

- Lay on your back with your arms and leg extended
- Raise one leg off the ground and reach your upper body and both arm to touch your toes
- Lower leg and both arms back to the ground
- Repeat with opposite leg and alternate legs
- Perform 10 reps per leg

Single leg v-up

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Maintain tight core to avoid moving hips
- Repeating on the opposite side

High plank shoulder taps

- Start in a high plank position
- Bend your elbows about 45 degrees behind you to lower down 
- Touch chest and thighs to the floor
- Straighten arms to return to the starting position

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Keep your knees in line with your toes

Air squats

- Begin laying on your back with knees bent and feet flat on the floor
- Sit your upper body up to your knees
*if you have an abmat, use it by putting it under your lower back

Sit-ups

- Begin in standing position
- Step back with one foot and lower until knees are about 90 degrees
- Tap back knee to the floor 
- Push through front heel to stand back up
- Repeat on opposite side
- Perform 10 reps per leg

Reverse lunges

- Begin lying on your back 
- Hold arms extended straight above your head and legs straight  
- Contract abs to lift arms and legs off the ground 
- Rock back and forth like a rocking chair as smoothly as possible 
- Try to avoid “clunking” your back against the ground

Hollow rock

AMRAP 30 mins

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