Name: Playbook - Jules Shaw - W3/D1 HIIT Strong
Uploaded: 2022-11-23T17:32:30.269Z
Duration: 20 min
Description: W3/D1 HIIT Strong

Week 3/Day 1: HIIT Strong

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

This workout consists of three 5-minute AMRAPs (As Many Reps As Possible). Performs as many rounds and reps as possible within each 5-minute period.
*REST 1-2 minutes between AMRAPs

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

Inchworm push-up

- Lay with your legs straight out in front of you and arms extending overhead
- Raise both legs and upper body off the floor, reaching your fingers toward the ceiling to touch your toes 
- Slowly lower yourself back down to lying with control

V-up

AMRAP 5 min

- Begin in high plank position 
- Bring your elbows down to the ground one at a time, ending up in low plank position
- Try to keep your body in a straight line, limiting hip movement as much as possible
- Extend one arm then the other back to high plank position

Commandos

- Begin standing 
- Step one foot back, crossing it behind the other leg
- Bend your knees to lower your back knee down, tapping it against the floor
- Push through your front heel to bring your back leg forward to starting position 
- Perform 7 reps per side (14 total)

Curtsy lunge

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad jump

- Lay on your back with your legs and arms pointing straight up toward the ceiling
- Raise your upper body to touch your toes
- Lower your upper body back to the ground

Toe touch crunch

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