Name: Playbook - Mia Rae - 1:1 HIIT Full Body 🔥
Uploaded: 2023-05-01T18:55:37.809Z
Duration: 25 min
Description: 1:1 HIIT Full Body 🔥

Work for 30 Seconds, Rest for 30 Seconds. 

2 Rounds. 

Let’s Go!

- Run in place with high knees for time or reps
- Tap your knee to your hand with each rep or move arms in a jogging motion. 
- Increase speed as you feel comfortable

High Knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
-  Place hands over glutes to kick your hands or Swing your arms as if you were jogging 
- Increase speed as you feel comfortable

Butt Kicks

- Start in a high plank position 
- Wrists under shoulders 
- Push up through the shoulders 
- Hinge at your hips to bring your booty to the sky aiming for a downward position while tapping the opposite hand and foot
- Return to a plank position 
- Repeat on the other side

Plank to Downward Dog Taps

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat by driving through your feet 
- Squeeze your legs and glutes at the top
- Repeat

Prisoner Squat

- Place your hands behind you on a chair or a bench with your legs extend in front of you
- Lower your body until your arms are at a 90 degree angle 
- Lift your body back up until your arms are straight 

💜 Modification 💜 
- Bend at the knees to lessen intensity

Tricep Dips

- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral Lunge - Alternating

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push Up

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
-Slowly lower down back to the starting position and repeat
- Work both sides

Single Leg Hip Thrust

1:1 HIIT Full Body 🔥

20 Minute Circuit

The Complete Circuit

Just getting back into a routine. I did one round of each just to ease in. But I’ll go back and do the three rounds once I get a little more adjusted. Thank you for a good sweat!

1:1 HIIT Full Body 🔥

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