Name: Playbook - Laura Sullivan - SUPERSET H.I.I.T (Week 2)
Uploaded: 2022-03-01T03:11:02.045Z
Duration: 45 min
Description: SUPERSET H.I.I.T (Week 2)

Each superset consists of a strength exercise and a cardio exercise. Complete each for 30 seconds for a total of 3 times. No rest until all three rounds are complete and your onto the next superset.

-Palms facing out and curl in towards the shoulders 
-In the same fluid motion raise arms wide into a Y shape shoulder press

Outside Bicep Curl with Y-Press

-Jump and cross front and back legs like a jumping Jack
-Then lower down into a deep squat and jump high

Criss Cross Jump Squat

SUPERSET 1

- Hold dumbbells at shoulder height
-Place block or prop under heels to elevate 
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squat (with elevated heels)

-Start with weights on shoulders
-Perform a jumping Jack and bring weights above head

Power Jack (double weight)

SUPERSET 2

- Place the bar or DBs just above your feet
- Engage your lats
- Pull the weight up with neutral spine 
- Reach full extension keeping your upper body tight
-Finish on your toes engaging the calves

Deadlift with Calf Raise

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

SUPERSET 3

- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

DB chest press

-Cross hands in front and reach for the ground
-Use your legs to squat and jump
-Getting as high as you can creating a big letter X

X Factor Jump Squat

SUPERSET 4

-Place DBs in hands by side 
-Start with a Squat
-Press through the legs and bring DBs up for Bicep curl
-Straight into a shoulder press 
-Finish with OH tricep extension
-This is one rep

Total Body Squat

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

SUPERSET 5

-Plank position 
-Drop hips side to side 
-Be sure to keep shoulders forward and only moving lower part of your torso
-Can be modified to do from your knees

Plank Dips

-Laying on your stomach 
-Hands up behind head
-lift chest and legs off floor
-Squeeze and engage back side of the body 
-Lower back slowly down to the floor

Superman lifts

SUPERSET 6

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

-Alternating lunges added a jump in between

Jump Lunges

SUPERSET 7

SUPERSET H.I.I.T (Week 2)

Neetha

CARDIO ( 3-4 times/week)

Good set of exercises but I prefer more of a class where instructor is talking and giving class. Just my preference.

SUPERSET H.I.I.T (Week 2)

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