Name: Playbook - Katie Chung Hua - W1/D3
Uploaded: 2023-02-20T23:00:59.581Z
Duration: 30 min
Description: W1/D3

Alex

Elrick

Week 1, Day 3. Last workout this week! Keep picking up the intensity and that heart rate up. Perform each exercise for :20 and rest for :40. Your target heart rate should be 70%-90% while performing the exercise and 40%-50% while at rest.

This is a warm up before starting your HIIT, we want to get the muscle ready to go and prevent any injuries

Core tight, weight towards the back of your feet, quick squat down and up.

Air Squats

Thumps pointed down, move clockwise and counterclockwise in small circles

Arm Circles

Feel a good stretch as you alternate hands to toes

Standing Toe Touch

Keep core tight and swing knee front and back for 10 reps each side

Hip Circles

Warm Up

This is circuit style. perform each exercise for :20 and rest for :40 between each exercise. Complete the list of exercises 3 times.

Weight on heels, pulse at the bottom, and keep tension on the glutes, EXPLODE back up

Pulse Squat Jump

Jumping Jacks

Shoulders over wrists, core tight, alternate kicking feet through opposite side

Kick Throughs

start in lunge position, jump up and shuffle feet, then land in opposite lunge position

Lunge Switches

Squat and as you come up punch to opposite side while twisting hips

Squat with Punch

Standing Toe Touches

HIIT Workout

End the workout with this ab routine to help strengthen the core

Shoulders over elbows. Keep hips down, core tight

Forearm Plank

Start in low plank, alternate dipping hip bones from one side to the other, pause on top.

Hip Dips

Bend legs at 90 degrees, keeping back flat, and crunch up.

90 Degree Crunches

W1/D3

great workout! didn't think I could do it but I did💕 5  ⭐️

Rocio

Adrienne

W1/D1

Patricia Miranda

champion

Joseph Manalo

W1/D2

Tough workout after my recovery from my 2nd dose vaccine (Pfizer). A week ago. 💉

W2/D1

W2/D2

I love starting my day with these exercises! They are challenging but the format makes it easy and fun to follow all the way through.

W1/D3

Community

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