Name: Playbook - Katie Chung Hua - W5/D4 HIIT
Uploaded: 2023-02-20T23:00:59.782Z
Duration: 30 min
Description: W5/D4 HIIT

HIIT Day! Split has changed again this week perform the exercise for :40 and rest for :20, 3 rounds.  Your target heart rate should be 70%-90% while performing the exercise and 40%-50% while at rest. Rest 1 min between each round.

- If you're doing this workout outdoors or at home, warm up with a light jog

Incline Treadmill Walk

Squat + Hip Circle

- Point thumbs down and create small circles 
- Switch direction on second set

Arm Circles

Star Toe Touch

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Remember the split has changed! :40 on/:20 rest

Right Leg Reverse Lunge to Hop

Left Leg Reverse Lunge to Hop

Tricep Dip with Toe Touch

Shoulder Taps Plank

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

HIIT Workout

- Shoulders over wrists
- Palms up
- Hips level 
- Engage core

Plank

- Place hands under hips if needed to keep back flat on the ground
- Slightly lift head up and hold as legs alternate

Alternating Leg Lifts

- Place elbow under shoulder and lift hips
- Twist shoulders toward the floor and put arm across chest
- 3x on each side

Side Plank Twist

W5/D4 HIIT

Outstanding, great arm and core workout because I'm recovering from a dislocated wrist!

Alex

W1/D1 Back & Biceps

W1/D2 HIIT

W1/D3 Rest

W1/D4 Legs

Very good, I don't know when my wrist is gonna get back to not hurting but its a very good workout!

W5/D4 HIIT

More workouts from Katie Chung Hua