Name: Playbook - Katie Becknell - W1/D5 HIIT Cardio & Advanced Core
Uploaded: 2024-04-23T23:47:50.776Z
Duration: 20 min
Description: W1/D5 HIIT Cardio & Advanced Core

thank u queen for destroying me once again

Amber

Abigail

10 rounds of interval sprints
3 rounds of decline bench ab circuit

WARM UP:
Do about 5 mins of dynamic stretching plus 5 mins walking / jogging on the treadmill to get warm!

SET UP:
You can use any type of treadmill you prefer. Either a typical treadmill or an assault runner which is a manual treadmill that is essentially powered by you!

HOPPING ON/OFF THE RUNNING TREADMILL:
In order to sprint for the entire 20 seconds you want to step to the sides of the treadmill and crank up the speed to your desired speed that way you dont have to wait for the treadmill to get up to that speed during your sprint time. 

So start with both feet on the sides of the treadmill, off the moving belt. To hop on the treadmill, place your hands on the side rails of the treadmill and with one leg (probably your dominant leg) hover it over the moving belt and mimic a running motion. Slowly lowering your leg so you can gauge the the speed of the belt. Once youre comfortable push yourself up onto your hands and again mimic a running motion with both legs now and lower yourself down transferring your weight from your hands to your legs.

To hop off you essentially do the opposite. Place your hands on the side rails and push yourself up and place your feet on the sides of the treadmill. 

FORM TIPS:
Keep your chest and head up during the entire sprint. Pumping your arms front to back not letting them cross over your body. Lift your knees and land on the ball of your foot rather than your toes. 

If you are not comfortable sprinting quite yet you can start out with a jog/run and slowly work your way up each week but i really encourage you to challenge yourself each week. Its only 20 SECONDS you can run faster than you think!!

Each round I also challenge you to increase the speed in some way until you hit your max speed. Your max speed is when you are barely getting to those last couple of seconds of the spring. I typically go up by 0.5 each round. 

Record your STARTING SPEED in the weight box so you can refer back to it in the following weeks!!!

Interval Sprint

3 rounds:
8 reps decline sit up
8 reps decline russian twist
decline hollow hold to failure
8 incline leg lifts
8 incline alt knee tucks

If you don’t have access to a decline bench you can just do all these on the ground!

Decline Sit Up

Decline Russian Twist

Decline Hollow Hold

Incline Leg Lifts

Incline Alt Knee Tucks

Decline Bench Core Circuit

W1/D5 HIIT Cardio & Advanced Core

My legs were absolutely shaking by the third exercise!!! 🔥

Killer but so good! First 3 sets made me want to vomit but I kept pushing through.

Mechelle

W1/D1 Leg Day 1

Emily

W1/D2 Chest, Shoulders & Triceps

Megan Abundis

Tyler

W1/D3 Leg Day 2

Loved this!! Back and Bis is always my fav to train 🤩

Clare

W1/D4 Back & Biceps

W2/D1 Leg Day 1

Loving this program so far! Especially the time in between sets helps me tremendously

Morgan

Sarah

W2/D2 Chest, Shoulders & Triceps

W2/D3 Leg Day 2

W2/D4 Back & Biceps

W2/D5 HIIT Cardio & Advanced Core

W3/D1 Leg Day 1

W3/D2 Chest, Shoulders & Triceps

killer.. thanks for another great workout!!

W3/D3 Leg Day 2

W3/D4 Back & Biceps

W3/D5 HIIT Cardio & Advanced Core

W4/D1 Leg Day 1

I’m on vacation and hotel gyms are not it

Caitlyn

W4/D2 Chest, Shoulders & Triceps

the glute bridge triset SUPERSET 😩🥹

W4/D3 Leg Day 2

W4/D4 Back & Biceps

W4/D5 HIIT Cardio & Advanced Core

W5/D1 Leg Day 1

W5/D2 Chest, Shoulders & Triceps

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W5/D4 Back & Biceps

W5/D5 HIIT Cardio & Advanced Core

I tried walking about the quad tower of terror and my knees almost gave out🫠🥲

W1/D5 HIIT Cardio & Advanced Core

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