Name: Playbook - Liz Connors - HOME PROGRAM WEEK 2: Conditioning Circuit/Full Body HIIT
Uploaded: 2023-10-09T19:07:14.714Z
Duration: 25 min
Description: HOME PROGRAM WEEK 2: Conditioning Circuit/Full Body HIIT

5 movements - circuit style (one after the other).
45 seconds on, 15 seconds rest.
After completing all 5 movements, rest for 1 minute before starting all over again 😎
Shoot to complete 5 rounds!

1.) Prisoner Squat -> Calf Raise
2.) Bear Kick-Through’s (or knee taps)
3.) Burpee -> Knee Drive
4.) Crab Toe Touches
5.) Push Up -> Side Plank Reach Up

• Place hands behind head, feet screwed into ground about shoulder width apart.
• Drop down into a squat. On the way up, go up onto your toes & squeeze your calves.

Prisoner Squat -> Calf Raise

• Begin in bear crawl position. Cross one leg under/through beneath you & kick out to the opposite side, reaching for your foot with the opposite hand.
• Come back to center & repeat on the other side.

* In the second part of this video, I show how you can really just flow with it once you get the movement down.
* The last part of this video shows bear position knee taps, which would be a great way to modify if the kick through isn’t working for you just yet!

Bear Kick-Throughs

• Start standing tall. Drop hands down to floor, kick feet out behind you, jump them back in, & as you stand up, drive one knee up.
• Repeat, driving opposite knee up on next rep. Alternate knees each rep.

* Modify by walking feet out & in instead of jumping.
* When bringing feet back in, keep them wider than shoulder width apart. This will give you more room to work with!

Burpee -> Knee Drive

• With hands & feet on ground, raise your hips off the ground into a “crab” position. Keep hips up throughout the duration of the exercise.
• Lift one leg & reach for your toes with the opposite hand. Repeat, alternating feet/hands each rep.

* Modify by keeping butt on ground.

Crab Toe Touches

• Start in high plank position.
• Drop into a push up, & as you come up, rotate to one side & reach up with that arm.
• Rotate back down & repeat, but rotating to/reaching with other side.
• Alternate sides each rep.

* Modify by dropping to knees for push up or subbing in a shoulder tap!
* As you rotate, let your heels drop down to the side. Believe me, it helps!

Push Up -> Side Plank Reach Up

CONDITIONING CIRCUIT

HOME PROGRAM WEEK 2: Conditioning Circuit/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

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

Sarah

HOME PROGRAM WEEK 1: FULL BODY/HIIT

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

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 2: Conditioning Circuit/Full Body HIIT

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