Name: Playbook - Natalie Kimball - W1/D3 HIIT
Uploaded: 2023-03-11T02:11:59.227Z
Duration: 15 min
Description: W1/D3 HIIT

This one was tougher with the burpees and quick lunges so I modified a bit. Legs still a bit sore from yesterday

Sarah Snipes

A little brutal since I am starting this journey over again and had to modify a little, but great workout! I feel great!

Windy

If anyone thinks they can’t get a good workout in over 15 minutes I challenge you to do this one!!

Diana Wade

I didn’t know I could sweat this much in 15 minutes! 🤣This workout was tough but I love having the high intensity added in!

Jennifer 

This is a high-intensity workout! Each exercise is 10 reps other than the high knees. Do as many rounds as you can and rest as much as you need! To modify you can substitute Jump squats with squats, jump lunges with reverse lunges or step backs, high knees with marches and burpee planks on an elevated surface. Enjoy!

Jump Squat 
Jump Lunge 
HIgh Knees
Lateral Lunge
Burpee Planks

To modify you can substitute Jump squats with squats, jump lunges with reverse lunges or step backs, high knees with marches and burpee planks on an elevated surface. Enjoy!

1. Stand with your feet hip width apart and arms in front of you.

2. Drop down into a squat while bringing your arms straight up overhead.

3. Drive through your heels and pull your arms down by your side to jump back to starting position.

Tips: The direction of your arms and rest of your body will be opposite of each other, think quiet feet!

Jump Squats

"
1. Stand tall with your feet together.

2. Jump into a split stance and drop down into a lunge.

3. Jump up from the lunge switching legs at the top and repeat.

Tips: shift your weight in your front heel as you lower into your lunge, and land with soft knees."

Jump Lunge

1. Stand tall with your feet together.

2. Jog in place bringing your knees up to hip height and heels towards your glutes.

Tips: stay tall with your chest up and eyes ahead, engage your core to help bring your leg up towards your belly button. If you need to eliminate the bounce come to a march.

high knees

1. Step out with your feet as wide as possible (option to add dumbbell to the chest as shown).

2. Inhale as you engage through the right heel as you hinge your hips down and back while keeping the left leg straight. 

3. Exhale as you come back to standing engaging the core and the glutes. Repeat on the opposite side. 

Tip: Only step out as wide as you feel comfortable, your knees should be in alignment with your midfoot every time you press off. This movement also serves as a hip opener so keep that in mind!

Lateral Lunge

1. Bend down bringing your hands to the ground.

2. Once your hands are planted jump your legs back bringing you into a plank position.

3. Jump back towards your hands and pop up into a jump squat.

Tips: Bend your knees as you bend down to the ground, drive through your heels towards the ball of your foot as you jump from your squat, and think about quiet feet while jumping. 

To modify this movement come to a raised surface for your hands to come to a plank position. 

If the jump is too much, step back and up!

Burpee Planks

HIIT

W1/D3 HIIT

Good, didn't have weights just yet but should have them for tomorrow

Antonio

Great workout. Exactly what I was looking for. 💪🏻

Connie Brown

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Kelly

W1/D2 Full Body Weightlifting

W2/D1 Full Body Weightlifting

This HIIT workout is no joke! 🥵 Thanks for the burner!

Nikki

W2/D2 HIIT

Loved this workout! The sumo deadlifts were challenging for me but I really felt my hips opening up from doing them! Thanks for another good one! 💪🏼

W2/D3 Full Body Weightlifting

Another tough one! Thanks for the workout! 💪🏼

Definitely meant to hit 5 stars but was shaking after this one 🥵🥵

W3/D1 Full Body Weightlifting

Love these first thing in the morning. Really get the blood flowing for the day!

🥵 This was a burner. Thank you for the challenge!

W3/D2 HIIT

Really liked the rotating rows. I’ve never done them like that before. Definitely a good workout but quick.

Steph Walters

Another great workout! I’m loving these sessions! So quick & effective! 🥵💪🏼

W1/D3 HIIT

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