Name: Playbook - Natalie Kimball - W3/D2 HIIT
Uploaded: 2023-03-11T02:11:59.252Z
Duration: 15 min
Description: W3/D2 HIIT

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

Nikki

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

Jennifer 

Focus is cardio and plyometrics. Perform 12 reps of each exercise as many rounds as you can through 15 minutes. Never sacrifice form. Jump squat can be modified squat to calf raise. Reverse lunge to high knee can be modified for step back to high knees. Mountain climber can be substituted for elevated mountain climber, burpee planks can be elevated as well. 

Jump Squats 
Reverse Lunge to High Knee L 
Reverse Lunge to High Knee R 
Mountain Climbers 
Burpee Planks

Jump squat can be modified to squat to calf raise. Reverse lunge to high knee can be modified to marches. Reverse lunge to high knee can be modified for step back to high knee. Burpee planks can be elevated with step backs and ups.

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 and your arms down by your sides.

 2. Step back into a reverse lunge.

 3. Drive up from your lunge through your heel and bring your knee into a high knee position. 

Tips: Arms will move opposite of your leg (leg goes back/arm goes up), keep your hips back and your weight in your heels as you perform your lunge, pull your knee up through your core and squeeze your standing leg glute.

Reverse Lunge to high knee

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. 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

W3/D2 HIIT

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

Sarah Snipes

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

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

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

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! 🥵💪🏼

W3/D2 HIIT

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