Name: Playbook - Julia Mellor T - Week 2 - Day 3 (HIIT)
Uploaded: 2022-01-13T17:49:05.679Z
Duration: 45 min
Description: Week 2 - Day 3 (HIIT)

Terri

oops meant to 5 stars! loved this one :))

Elle

- Jump rope circuit
- HIIT circuit
- Bosu foot taps
- Bicycle crunches
- Elevated lunges

- Jump rope for 1 minute
- Push-up renegade row for 1 minute 
- Shoulder taps for 1 minute
- REST 
- Repeat!

Jump rope

- Do the push up off your knees if you can’t off of your feet 
- Make sure your shoulders are directly over your wrists

Push-up renegade row

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Jump rope circuit

- High knees
- Butt kicks
- REST
- Repeat!

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

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

HIIT circuit

- Don’t worry if you don’t have a bosu ball!
- You can tap your feet on the floor in front of you, or on an elevated surface

Bosu foot taps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Elevate your front foot 
- Variation: standing lunges without the elevation if you don’t have the correct equipment at home!
- Complete the sets on both legs before taking a break

Elevated lunges

Week 2 - Day 3 (HIIT)

Julia

James

Katarzyna

Week 1 - Day 1 (Legs)

I loved it you are such an amazing trainer ❤️

Jorja Botes

Loving your workouts so far! As a former dancer and runner (and a lover of sports) the exercises are right up my alley. My muscles are being worked in the same ways that they used to during dance rehearsals and track practices! I would love to see more videos and descriptions as to what muscles I should be thinking about and engaging during exercises. (As I know this is your first launch of your fitness journey and instructing.) Love love love your playbook!

Week 2 - Day 3 (HIIT)

Community

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