Name: Playbook - Katie Chung Hua - W3/D1
Uploaded: 2023-02-20T23:00:59.608Z
Duration: 30 min
Description: W3/D1

Adrienne

Elrick

Alex

Week 3, Day 1. Great job! Its week 3. Now that you have the hang of how the program works we are increasing the difficulty.  Perform each exercise for :30 and rest for :30 for 3 rounds. Rest 1 min between each round. 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

Air Squats

Thumps pointed down, move clockwise and counterclockwise in small circles

Arm Circles

Standing Toe Touch

Hip Circles

Warm Up

Perform each exercise for :30 and rest for :30 for 3 rounds. Rest 1 min between each round.  Make sure to do a set of reverse lunge to front kick on both left and right side.

180 Squat Jump

Keep core tight and make sure shoulders are over wrist while performing push up

Walk Out Push Up

Step back into lunge and push off front heel and kick forward.

Reverse Lunge to Front Kick

Standing Toe Touches

Start in high plank. Feet together, jump side to side.

Bunny Hop

Start in reverse plank, dip and alternate knee ins

Tricep Dip with Knee Ins

HIIT

Finish your workout with this ab routine. 3 set of each exercise. (4 sets of side planks, 2 on each side)

Shoulders over elbows. Keep hips down, core tight

Forearm Plank

Back flat on the floor, lift legs 45 degrees, and cross legs over each other, alternating one over the other.

Lower Ab Criss Cross

Elbow under shoulder, stack feet, lift hips, and hold core tight and arm lifts

Side Plank

W3/D1

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

Rocio

W1/D1

Patricia Miranda

champion

Joseph Manalo

W1/D2

W1/D3

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.

W3/D1

Community

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