Name: Playbook - Katie Chung Hua - W4/D1
Uploaded: 2023-02-20T23:00:59.621Z
Duration: 30 min
Description: W4/D1

Alex

Hell ya! Feeling stronger than ever!! 🥳❤🔥🔥🔥🔥

Laura

Week 4, Day 1. GREAT job! We are on week 4 and I'm so proud of you for sticking to it. Exercises are going to get more difficult as we stick to the :30 on and :30 off. 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

Make circles leading with your knee both forward and backward

Hip Circles

Warm Up

Target heart rate should be 70%-90% while performing the exercise and 40%-50% while at rest. Perform each exercise for :30 and rest for :30 for 3 rounds. Rest 1 min between each round. 

Make sure to perform a set of curtsy lunges on each leg.

Side-to-Side Squat Jump

High Knees

A set for both right and leg. Core tight, hips forward throughout entire exercise. Put weight on front heels as you press up

Curtsy Lunge to Kick

Start in high plank alternate shoulder taps with opposite hands

Shoulder Taps

Squat with Punch

Start in high plank, keeping hips down, move back towards heels and back to high plank position

Squat Plank

HIIT Workout

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. Make sure to do a set on each side.

Side Plank

W4/D1

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

Rocio

Adrienne

W1/D1

Patricia Miranda

champion

Joseph Manalo

W1/D2

Elrick

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.

W4/D1

Community

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