Name: Playbook - Leticia Martinez - HIIT & Core🤩
Uploaded: 2023-12-03T23:39:02.318Z
Duration: 30 min
Description: HIIT & Core🤩

Get ready to add some core exercises into your HIIT workout!

You will complete all 5 exercises before resting 1 minute! 4 rounds in total.

Begin by pushing with your legs, while still bracing and contracting your core. When your legs are straight, hinge at the hips and lean back to about 45 degrees. The last movement is from your arms as you pull the handle towards your torso, a few inches above your belly button. Note the order of body movements: legs, core, hips and shoulders, arms.
This is the resting position opposite the catch position—although you won't rest here for long. Legs are long, shoulders and back are leaning away from the legs, hands (and handle) are pulled in toward the body, and elbows are tucked in toward the torso.

Rower

Begin with the medicine ball overhead with the arms straight up over the head. Perform a squat and twist to one side at the same time, quickly slamming the ball to the ground to that side of the body. Catch the ball when it rebounds and bring the ball up and overhead, slamming it down on the other side of the body.

Rotational med ball slams

Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

Commandos

Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your hands on the floor.
Kick or step your legs back into a plank position.
Jump or step your legs forward to return to a squat position.
Return to the standing position.

Burpee

Performed from a plank position, you'll alternate bringing one knee to your chest, then back out again, speeding up each time until you're "running" against the floor. While the move sounds simple, mountain climbers exercise almost the entire body and raise your heart rate.

HIIT & Core🤩

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