Name: Playbook - Mariana Morais - W3/D4 Full Body HIIT💧
Uploaded: 2022-03-14T03:12:20.133Z
Duration: 45 min
Description: W3/D4 Full Body HIIT💧

Lunge forward, lunge lateral, and reverse lunge
Repeat on other side

Lunge Around the World

In curtsy lunge position pulse lightly up and down.

Pulse Curtsy- R

Pulse Curtsy- L

Start in squat position with band around knees
Walk 3-4 steps to the left, pause, then repeat to other side

Side to Side Band Walk

Circuit 1

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Begin in a push up position and your feet on the ground
- alternate your arms straight up, tapping the wall in front of you

Wall plank taps

- Lay on the ground with legs bent 
- Engaging your core throughout the movement, raise your shoulders off the ground 
- Arms can be parallel to the ground

Sit Ups

Circuit 2

W3/D4 Full Body HIIT💧

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

Tarsha

W1/D2 Arms & Core 💪🏽 🔥

W1/D3 Cardio 🏃🏃‍♀️💨

W1/D4 Legs 🦵🏽🏋️‍♂️

Cristina

W1/D5 Arms & Abs💪🏽🔥

W1/D6 Full Body🏋🏽‍♀️

W1/D7 Rest 💤😴

W2/D1 Full Body💪🏽🦵🏽

W2/D2 Cardio 💨💨

W2/D3 Booty🍒

W2/D4 Arms & Core🏋️‍♂️

W2/D5 Cardio 🏃‍♂️🏃‍♀️

W2/D6 Legs & Abs 🦵🏽

W2/D7 Rest 💤😴

W3/D1 Booty 🍑

W3/D2 Cardio 🏃🏃‍♀️💨

W3/D3 Arms💪🏽

W3/D5 Cardio 🏃🏃‍♀️💨

W3/D6 Legs 🦵🏽💦

W3/D7 Rest 💤😴

W4/D1 Full Body 🤸🏽‍♀️

W4/D2 Arms 💪🏽

W4/D3 Booty 🍑

W4/D4 Cardio 🏃🏃‍♀️💨

W4/D5 Arms 💪🏽💦

W4/D6 LEGS 💦

W4/D7 Rest 💤

W3/D4 Full Body HIIT💧

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