Name: Playbook - Krystyna Hovell - W1/D2 HIIT
Uploaded: 2024-02-09T04:40:21.903Z
Duration: 40 min
Description: W1/D2 HIIT

Welcome, warriors, to a high-intensity interval training (HIIT) session that's designed to set your metabolism on fire, boost your cardiovascular endurance, and leave you feeling unstoppable. Get ready to sweat, push your limits, and embrace the burn!!

Goal: Prepare your body for the intensity ahead, increase flexibility, and improve blood flow.

Instructions: Engage in dynamic stretches, including leg swings, arm circles, torso twists, and dynamic lunges. 

Focus on controlled, flowing movements, and gradually increase the range of motion as your body warms up.

Dynamic Stretching

Starting Position: Begin in a high plank position with hands slightly wider than shoulder-width apart.

Execution: Lower your body towards the ground by bending your elbows, then push back up to the starting position.

Key Tips: Maintain a straight line from head to heels.
Engage your core to stabilize your body.
Keep elbows close to your body for proper form.

Push up

Starting Position: Stand with feet shoulder-width apart.
Execution: Lower your body into a squat position, then explosively jump up, reaching for the sky.

Key Tips: Land softly, bending your knees to absorb the impact.

Keep your chest up and back straight during the squat.
Explode into the jump with power from your legs.

Body weight jump squats

Starting Position: Stand with one foot on a step or bench, the other foot behind you in a lunge position.

Execution: Step up with the front foot, bringing the back knee up, then step back down into a lunge.

Key Tips: Keep your core engaged for balance.
Step up with control, using the muscles in your legs.
Alternate legs for each repetition.

Back lunge step

Starting Position: Begin in a high plank position.

Execution: Tap your right hand to your left shoulder, then left hand to right shoulder, maintaining a stable plank.

Key Tips: Engage your core to prevent hip rotation.
Keep your body in a straight line.
Minimize swaying by stabilizing your core.

High plank shoulder taps

Starting Position: Lie on your back with arms extended overhead and legs straight.

Execution: Lift your legs and upper body simultaneously, forming a V shape, then lower back down.

Key Tips: Keep your core tight throughout the movement.

Lift your legs and upper body towards each other.
Control the descent for maximum ab engagement.

V-ups

Starting Position: Begin in a standing position.

Execution: Drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet back to the squat position, and explosively jump up.

Key Tips: Maintain a strong plank position during the push-up.

Land softly after the jump, bending your knees.
Focus on the fluidity of the movement.

W1/D2 HIIT

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