Name: Playbook - Natalie Kimball - W2/D2 HIIT
Uploaded: 2023-03-11T02:11:59.235Z
Duration: 15 min
Description: W2/D2 HIIT

Sarah Snipes

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

Jennifer 

Nikki

Focus is cardio and plyometrics. Perform 10 reps of each exercise as many rounds as you can in 15 minutes.  Take rest when needed. Never sacrifice form. Jump Lunge can be modified for reverse lunge or step backs. Coccyx squat can be modified for lateral lunge. Plyo push up can be substituted for regular push ups on floor or raised surface.

Jump Lunge Pops (Modified) 
Coccyx squat 
Plyo Push Up
Rotating Row L 
Rotating Row R

Jump Lunge can be modified for reverse lunge or step backs. Coccyx squat can be modified for lateral lunge. Plyo push up can be substituted for regular push ups on floor or raised surface.

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.

Modifications: The jump Lunge can be modified for a jump lunge tap or a reverse lunge to high knee.

Jump Lunge Pops (Modified)

1. Step out with your feet as wide as possible. Knee's in alignment with the midfoot.

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 to the left engaging the core and the glutes. Repeat.

Tip: Only step out as wide as you feel comfortable, your knees should be in alignment with your feet every time you press off. Drawing the core up and in will help give your hips space. This move acts as mobility as well!

Coccyx Squat

1. Come into a plank position on a raised surface.

2. Lower yourself down until your chin is just a few inches off the ground with your elbows at 45 degrees.

3. Exhale as you press through your fingertips arms and chest to elevate your body until you're in the air. Land with soft elbows and control the downward motion.

Tip: Engage your core to keep your low back safe, squeeze your glutes to keep your hips from dropping, and think about bringing your shoulders down towards your fingertips.

Plyo Push-Up (Elevated)

1. Grab your dumbbell and come into a bent-over position with bend knees a flat back and an engaged core.

2. Leading with your shoulder blade pull your elbow towards your hip leading with your shoulder blade and into a row as you extend the opposing arm.

3. With control rotate your spine and repeat, reach with your opposing hand on the opposite side.

Tips: Keep your shoulder blades engaged in order to keep your upper back from rounding at the bottom.

Single Arm Rotating Row

HIIT

W2/D2 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

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

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

W1/D3 HIIT

W2/D1 Full Body Weightlifting

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! 🥵💪🏼

W2/D2 HIIT

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