Name: Playbook - Nadina Zarifeh - W3/D4
Uploaded: 2023-01-16T20:08:47.075Z
Duration: 32 min
Description: W3/D4

Easy warm up getting the body ready for the HIIT circuit ❤️‍🔥

Standing Lateral Toe Taps

Overhead Reaches

March In Place

Torso Rotations Arms In

Hip Rotations

Alternating Side Bends

Wide Leg 3 Tap Stretch

Deep Squat to Forward Fold Stretch

Warm Up

Let’s get our heart rate and intensity up! 🔥 You can do this! Make sure you’re breathing all the way down to your belly and slowly exhaling.

Do the exercise for 30 seconds. Rest for 30 seconds. Repeat twice.

Marching Front Press

Skipping No Rope Butt Kicks

Jogging W to Y

Hopping Twists

Jumping Jacks

HIIT Circuit

Lat pull back up w/double leg raise to double arm double leg raise.

Mat Facing Lat Pull Back Up Dbl Arm Dbl Leg Raise Combo

Bridges

Bridge Knee Taps

Bridge Pulses

Toe Reach Crunches

Heels to Heaven

Heel Reach Crunches

Hands to Knees Slide Crunches

Back & Core Circuit

Crescent Lunge - Right

Kneeling Half Front Split - Right

Low Lunge Torso Twist Arms Extended Stretch - Right

Crescent Lunge - Left

Kneeling Half Front Split - Left

Low Lunge Torso Twist Arms Extended Stretch - Left

Cat Cows

Child’s Pose Side Stretch - Right

Child’s Pose Side Stretch - Left

Frog Stretch

Butterfly Stretch

Mat Seated Forward Fold Head to Knees Stretch

Seated Single Leg Forward Fold Head to Knee Stretch - Right

Mat Seated Piriformis - Right

Seated Single Leg Forward Fold Head to Knee Stretch - Left

Mat Seated Piriformis - Left

Lying Double Leg Hip Opener Stretch

Rocking Happy Baby Stretch

Cross-legged Forearm Stretch - Right

Cross-legged Cross Arm Stretch - Right

Cross-legged Forearm Stretch - Left

Cross-legged Cross Arm Stretch - Left

Cross-legged Shoulder Shrugs Forward

Cross-legged Shoulder Shrugs Backwards

Breathe in through the nose and out through the mouth. Make sure to expand the lungs when breathing in to fill the inner cavity with air. Keep inner cavity expanded as you slowly breathe out.

Cross-legged Breathing

Sit in stillness for minimum of a minute and for as long as you wish. Calm yourself with your breathing.

Corpse

Cool Down

W3/D4

Did this workout twice in a row, just started working out again and found this a good way to start, it is easy on the body and my joints 
Plus point it was actually fun

Started out easy and before I knew it I was sweating! Very clear instructions. Can't wait to "level up"!

Angela

W1/D1

Loving how I can easily fit these workouts in my day, nice and easy

Fun and so easy with the timer. This was a step up from the first workout and I feel great!

Christie Smith

W1/D2

W1/D3

Loved the leg exercises and the prep for push-ups. Not great at push-ups so looking forward to getting stronger.

W3/D4

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