Name: Playbook - Kait & Martin - Full Body HIIT 🔥🔥 (Intermediate)
Uploaded: 2022-08-01T19:13:45.346Z
Duration: 40 min
Description: Full Body HIIT 🔥🔥 (Intermediate)

9 Exercises
1 Giant Set
3 total sets

Workout Description:
1. Jumping Drop Lunges x 40 sec
Rest x 20 sec 
2. Pike Walk Push Ups x 40 sec
Rest x 20 sec
3. Side Kick Throughs x 40 sec
Rest x 20 sec 
4. Plyo Lateral Lunges x 40 sec
Rest x 20 sec 
5. Alternating Crab Reaches x 40 sec
Rest x 20 sec
6. Plank Walk Mountain Climbers x 40 sec
Rest x 20 sec 
7. Squat Walk Jumps x 40 sec
Rest x 20 sec 
8. Superman Pulldowns x 40 sec
Rest x 20 sec
9. Heel Taps x 40 sec
Rest x 120 sec

- 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

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Jump back to standing with feet together 
- Quickly jump your back foot forward and front foot back

Alternating Drop Lunges (WOW)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Pike Walk Push Ups (WOW)

*progression to Side Kick Throughs Version 1
- Begin in a beast position
- Continue by rotating to the L/R
- Rotate the foot that stays on the ground to point in the same direction as the leg kicking out
- the arm coming off the ground should be directed towards your face, with the palm facing away
- Point the toes of the leg extended as far as possible, and rotate at the level of thoracic spine
- Pull the elbow back as if shooting a bow and arrow
- Return to starting position
- Alternate sides

Jumping Side Kick Throughs (WOW)

- 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
- Complete desired reps then repeat on the opposite side

Plyo Lateral Lunges (WOW)

- Set crab, feet placed at shoulder width or slightly wider
- Bring L/R hand off floor and bring elbow towards hip
- Initiate movement by lifting the hips and corkscrewing the base arm, finding 3-point bridge
- Extend at the hips
- Keep arm at 90 degrees, framing the head the entire way through 
- At top of movement reach the Framed hand onto base hand 
- Return to crab by retracting arm, lowering hips and back to crab

Alternating Crab Reaches (WOW)

- From elbow plank position
- Walk your hands up to high plank
- 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 Mountain Climbers (WOW)

- Begin in a tall kneeling position
- One leg at a time, walk up to a squat
- Perform a squat jump
- Return to tall kneeling position

Squat Walk Jumps (WOW)

- Lying on the ground face down
- Raise your upper body and lower body engaging your glutes
- Pause at the top
- Pull your arms down, bending at the elbows mimicking a lat pulldown
- Extend your arms back to overhead
- Repeat

Superman Pulldowns (WOW)

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Full Body HIIT 🔥🔥 (Intermediate)

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