Name: Playbook - Liz Connors - HOME PROGRAM WEEK 1: FULL BODY/HIIT
Uploaded: 2023-10-09T19:07:14.695Z
Duration: 30 min
Description: HOME PROGRAM WEEK 1: FULL BODY/HIIT

Nice variety moves! The timer worked very well for this time based cardio workout.

Sarah

This workout is circuit style & done for time rather than reps. For all unilateral movements, switch sides at 20 seconds.

40 seconds per movement - rest for 20 seconds between movements!

• Start standing tall, feet about hip width apart.
• Always start with non-dominant side.
• Keeping non-dominant foot planted, step back with other foot into a reverse lunge, controlling on the way down, keeping your weight in the front foot.
• Once you reach the bottom, push through the front foot to stand back up & drive your knee up in a quick, powerful motion.
• Switch sides at 20 seconds.

Bodyweight Reverse Lunge -> Knee Drive

• I know these look so dumb but they are touuuugh!
• Stand tall with your arms extended straight in front of you.
• Simultaneously kick one leg out in front of you (alternating) and cross your arms over each other.
• Keep core engaged!

Mummy Kicks

• Squat slightly in an “athletic” position.
• Shuffle laterally twice one direction, and then twice in the other direction, going back & forth.
• Stay low the whole time!

Bodyweight Lateral Shuffles

• Start in a high plank position with your feet about shoulder width apart & wrists/elbows/shoulders all stacked.
• Drop your elbows to the ground one at a time to a low forearm plank, & then press back up to a high plank one arm at a time.
• Keep your core engaged & glutes squeezed - this will help you stay stable & avoid swaying at your hips!

High -> Low Plank

• Get into a bear position.
• Maintaining a flat back & keeping your knees close to the ground, alternate lifting your toes off the ground as fast as you can.
• These SUCK. Rest within the 40 seconds if you have to!

“Bear” Fast Feet

HIIT CIRCUIT

HOME PROGRAM WEEK 1: FULL BODY/HIIT

Teresa

I really enjoyed today! It was the change up I was looking for. I’m excited for arms tomorrow!

SHANNA

liz those DRACULAS R U KIDDING. leave it to you to kick my ass all the way from Virginia. i think my soul left my body tysm <3

Jamie

HOME PROGRAM WEEK 1: LOWER BODY

Like most of Liz’s workouts, it started off “easy” and quickly became a physical challenge. Great upper body movements!!

Day 2 of the “Home workout program” and muscles I didn’t know I had are sore! I love it!

Jelena

Arms are my favorite and I feel like this hit all angles. 🎉

Angie

HOME PROGRAM WEEK 1: UPPER BODY

HOME PROGRAM WEEK 1: CORE

HOME PROGRAM WEEK 2: Lower Body

HOME PROGRAM WEEK 2: Upper Body

Lots of planks. For a min, I wondered if Melissa designed this workout 😂

HOME PROGRAM WEEK 2: CORE

HOME PROGRAM WEEK 2: Conditioning Circuit/Full Body HIIT

WEEK 3: Lower Body

WEEK 3: Upper Body

Might have to delete this app after that one. It hurt my soul and core but also I’ll probably wake up with at least 24 abs now 😌😌😌😌😌😌😌😌😌😌

HOME PROGRAM WEEK 1: FULL BODY/HIIT

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