Name: Playbook - Michelle Schwartz - Triple circuit bodyweight HIIT
Uploaded: 2023-05-27T12:17:54.582Z
Duration: 40 min
Description: Triple circuit bodyweight HIIT

This bodyweight workout is prenatal safe for every trimester and great for when you’re traveling or can’t make the gym. 

TIMING:
40 seconds work, 20 seconds of rest
Complete each circuit 3x through.

40 seconds work
Rest for 20 seconds
Complete the circuit 3x through

Lower your hips back and down into a deep squat
As you press your feet into the ground to stand, twist your back foot, hips and torso toward the right as you punch to the right 
Lower back into squat and repeat on the left

Bodyweight Squat + rotate and punch

Start standing tall. Step your foot out wide 
Sink your hurt back and down to stack your knee over one ankle. 
Keep your back flat and chest upright 
Extend legs to stand tall and drive your same knee to hip height

Bodyweight Lateral lunge + knee drive (split time)

Start on hands and knees 
Inhale expanding core
Exhale contracting core and using your abs to bring your butt to the ceiling into downdog. 
Return to tabletop and inhale.

Downdog from table top - prenatal

Circuit 1

Hinge at your hips to send your hurt backward with a slight bend in your knees. Keep your back very flat and core engaged. 
Press your feet into the floor to stand tall. 
Squat into a wide stance squat and touch the ground.
Come onto your toes and reach high.

Bodyweight good morning + squat ground touch *

Start with feet wider than hips and toes pointed out about 45 degrees
Lower into a deep sumo squat keeping chest tall 
Lift heels from the ground by coming onto toes
Lower heels and stand tall

Bodyweight sumo squat + heel raise

Step one foot out wide and bring your arms wide keeling them at shoulder height 
Step your foot back in and close your hands 
Repeat on opposite side

Step out seal jacks *

Circuit 2

Stay light on your toes switching front foot for 8-10 times
Bring your knee back to 90 degrees with back flat and chest proud 
Reverse lunge on the other side

10 Shuffle + 6 reverse lunges

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.

Ice skaters

Start with knee and hand on the ground
Sweep top leg toward chest using your core and exhaled breath 
Return to start with control 
Crunch elbow to knee

Side plank supported leg sweep + crunch - prenatal

Circuit 3

Triple circuit bodyweight HIIT

Bodyweight 25-minute Hybrid strength + HIIT

20-minute Quick HIIT

Alternating Bodyweight and Band Full Body Workout

Khushi

Tabata bodyweight HIIT prenatal

Bodyweight HIIT

I had a very bad flu with fever for a whole week and I was coughing and not able to workout 
I did this exercise as a slow come back and didn’t want to do anything intense to avoid the coughing 
It did the job 👍🏻👏

Triple circuit bodyweight HIIT

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