Name: Playbook - Kait & Martin - Full Body HIIT 🔥 (Advanced)
Uploaded: 2022-08-01T19:13:45.350Z
Duration: 45 min
Description: Full Body HIIT 🔥 (Advanced)

8 Exercises
30 s ON
30 s OFF
3 Rounds
120 s Rest Between Rounds

Workout Description:

1. Bodyweight Cleans x 30s
Rest 30s
2. Tempo Squat Jumps x 30s
Rest 30s
3. Plank Walk Push Ups x 30s
Rest 30s
4. Explosive Lateral Lunges x 30s
Rest 30s
5. Loaded Beast Push Ups x 30s
Rest 30s
6. Tempo Lunge Jumps x 30s
Rest 30s
7. BW Flye Push Ups x 30s
Rest 30s
8. Side Kick Throughs x 30s
Rest 120s

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

Mobility/Active Warm Up

- From kneeling position, use proper jumping mechanics (arm swing and hip drive)
- Explode onto a squat hold
- Lunge back to starting position

Bodyweight Clean

- Push your hips back as you come down
- Control the lowering phase for 3 seconds
- Keep your eyesight forward and your chest up
- Explode out of squat, jumping as high as you can handle
- Land with your feet shoulder width apart and descend directly into the next repetition

Tempo Squat Jumps (3-1-X)

- From elbow plank position
- Walk your hands up to high plank
- Perform a push up
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk Push Ups

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
-Alternate knee drive x 3 and continue to the opposite side.
-Alternate sides for each repetition

Alternating Explosive Lateral Lunges

- Begin in a loaded beast position
- Push forward with your lower body and pull with your upper body until reaching a high plank position
- Lower into a push up
- Push up and back into loaded beast position

Loaded Beast Push Up

- Begin in a lunge stance
- Control the lowering phase of each lunge for 3 seconds
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Maintain your abs activated, spine “long and tall”

Tempo Lunge Jumps (3-1-X)

- Begin in a close grip plank position
- Continue by explosively transitioning into a wide push up. 
- Return to starting position by doing an explosive push up

Bodyweight Flye Push Ups

- Start on all fours with your legs bent and knees underneath your belly button line, just a hair off the floor
- Lift one hand off the ground and twist and kick your opposite leg through
- Come back into your center position and repeat on the other side
(If you have difficulty kicking your leg through, you can perform a sit-through instead by twisting and dropping your opposite hip to the floor and keeping your foot behind your planted ankle)
- Continue alternating sides until you've completed prescribed repetitions

Full Body HIIT 🔥 (Advanced)

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