Name: Playbook - Jules Shaw - W2/D6 Saturday HIIT
Uploaded: 2022-11-23T17:32:30.263Z
Duration: 30 min
Description: W2/D6 Saturday HIIT

Week 2/Day 6: Saturday HIIT

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

This workout consists of two 7-minute AMRAP series (As Many Reps As Possible). Complete as many rounds and reps as you can within the 7 minutes. 

REST 2 minutes between AMRAPs.

(You will perform 7 minutes of work, 2 minutes of rest, 7 minutes of work)

- Begin in high plank position
- Bring your elbows down to the ground one at a time to end in low plank
- Keep your core tight and try to minimize moving your hips back and forth 
- Extend one arm then the other back to high plank

Commandos

- Begin standing then jump and land in a lunge position with knees bent at about 90 degrees
- Tap back knee to the ground gently 
- Jump up and switch your feet in mid air
- Land with the other foot forward and tap back knee to the ground
- Perform 12 reps total (6 per side)

Jumping lunge

- 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

- Begin standing
- Step one leg back and behind the other leg
- Bring your knee to tap it on the ground
- Push through your front leg to bring your back leg forward to starting position 
- Perform 12 reps total (6 per leg)

Curtsy lunge

AMRAP 7 min

- 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

- Place hands on the floor, jump feet back behind you and lower chest to the floor
- Jump feet back towards hands and stand up
- Jump as far as you can forward and absorb landing

Burpee broad jump

- Lay on the floor with your legs bent
- Raise your hips up by pushing into your heels and squeezing your glutes
- Lower back to starting position

Glute bridge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in high plank position
- Perform a push up
- Walk your feet towards your hands to return to starting position

Inchworm push-up

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