Name: Playbook - Julia Mellor T - Reboot
Uploaded: 2021-09-25T15:22:13.505Z
Duration: 45 min
Description: Reboot

This workout is a perfect HIIT exercise. High intensity interval training is a great way to burn a lot of calories in a short amount of time. After this workout, your metabolic rate will be higher for a couple of hours after you exercise - meaning that you can lose fat abs gain muscle.

Make sure that you do a cool down - walk for 8-10 minutes.

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position

Rowing Erg

These exercises will strengthen your core, glutes, hamstrings, quads, back, delts and arms!

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Note that the hop makes the swing much harder!

Kettlebell swing with a hop

Kettlebell swings

Jumping exercises enable your muscles to work at their maximum, increasing your strength and power. This is a high impact circuit and it targets your quadriceps, glutes, hamstrings and calves.

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement either by jumping down or stepping down on the ground, one foot at a time

Box jumps

This exercise is a great way to enhance physical and mental conditioning! This is a full body exercise that focuses on endurance and power. 

Start by doing a box jump into a half burpee on the floor. When you are in plank position, do 4 mountain climbers (2 on each leg) and repeat.

Box jump, half burpee & mountain climbers

If you want to make this exercise more challenging, you can hold a medicine ball at your chest. 

- Start with one foot in the middle of the BOSU and one on the floor
- Squat down into a small squat 
- Make sure that you have even tension on both legs 
- Push off with the leg that is on the BOSU
- Jump up and switch legs

BOSU lateral jumps

This is a boxing move that is used to speed abs strength. The muscles that are targeted are your shoulders, triceps and lats. It is perfect for toning your upper body! 

You will be doing 1 minute of work with a 1 minute recovery.

Reboot

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