Name: Playbook - Julia Mellor T - Week 3: Day 3 (HIIT)
Uploaded: 2022-01-24T18:01:48.339Z
Duration: 45 min
Description: Week 3: Day 3 (HIIT)

- Warm up (jumping jacks, butt kicks, knees up)
- Dumbbell snatches
- HIIT legs circuit (squat side kick, step side squat)
- Weighted jumping jacks
- Lunge kicks
- Mountain climbers

- Jumping jacks
- Butt kicks
- High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- 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

Butt kicks

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

High knees

Warm-up

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Complete a squat and raise your leg to the side (as high as it can go)
- Alternate legs after every squat

Squat side kick

- Start by stepping to your right and completing a squat 
- Return to starting position
- Step to your left and complete a squat
- Repeat

Side step squat

Legs HIIT circuit

- Hold one weight
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

- Start in a standing position
- Complete a lunge and kick with the same leg
- Repeat on the other side

Lunge kick

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Week 3: 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 3: Day 3 (HIIT)

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