Name: Playbook - ATO FITNESS by Kayla Rossi - 4.15| HIIT
Uploaded: 2023-12-06T20:00:48.355Z
Duration: 30 min
Description: 4.15| HIIT

Derrik Olmstead

Much needed after a bad weekend 🔥🔥🔥

Margaret

3 circuits. After completing each circuit, Rest 2 min before moving on to the next one.

Sprint as fast as you can - ALL OUT! Yes push yourself 😈

Treadmill sprint

Jumping lunges

Squat then as you come up crunch one leg up to elbow then squat then repeat other side

Squat to side crunch

CIRCUIT 1

If you don’t have a jump rope, just “air” jump rope. Pretend you are holding a jump rope and do same movement

Jump rope

Easier VARIATION: if you can’t complete these, do them on your knees. Or stick to regular push ups on knees

In and out push ups

Hold dumbbells in hands. Bring elbows up to 90 degrees and punch hands in and out keeping elbows level with shoulders

Dumbbell punch outs

CIRCUIT 2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

Tuck jump

CIRCUIT 3

4.15| HIIT

That was hard!! Awesome cardio and abs workout!!

Mayra

Michelle

5.30| HIIT: leg conditioning circuit w/ ab finisher

Awesome cardio and abs workout!! Really hard, really difficult and really intense. All of these workouts turn the body into a machine!!

5.18| HIIT cardio & abs

Hell yeah!!! Turning the body into a machine!!!

5.7|  HIIT 🔥🔥

Hell yeah!! This workout was awesome!! All of the ATO Workouts are awesome and burn me to the bone. I’m also eating smaller meals now every 2-3 hours and I feel way better. 3 meals and 2 snacks everyday. I used to eat large amounts of food at one time and it wasn’t healthy. I feel so good now eating smaller meals. Thank you!!

If ever I wanted to fall out it was now….🤣🤣
But I LOVE IT!!!

Francine LaDuca

5.1| FULL BODY BURNER

4.21| HIIT 🥵

4.9| Track workout: CARDIO HIIT

Awesome!! This is my favorite cardio and abs workout!!

If the AED machine got used tonight, I blamed you🤣
The pain was worth it….as go cry in my salad🤣🤣🤣

4|3 : CARDIO/ABS

Raph

3.30| HIIT

Joanna Quan Soon

3/5: HIIT 🔥

This gave the phrase “unless you puke, faint or die, keep going” a whole new meaning…one of the 3 occurred…as I smile while happens 🤣

4.24| CARDIO AND ABS

One of the best HIIT trainings I’ve done in a long time. Aside from crawlin out of the gym after it🤣🙏🏻

🔥🔥🔥 I don't like to do HIIT but I told myself suck it up buttercup and I loved it. Heart was pumpn. Really great workout. I need more HIIT in my life 💪😊

ONE OF THE BEST HIIT’S I’VE  EVER DONE

4.15| HIIT

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