Name: Playbook - Natalie Kimball - W4/D2 HIIT
Uploaded: 2023-03-11T02:11:59.269Z
Duration: 15 min
Description: W4/D2 HIIT

The focus is cardio and plyometrics. Perform 12 reps or 30 seconds of each exercise in as many rounds as you can through 15 minutes. Never sacrifice form. And out Jump squat can be modified squat to calf raise or in-and-out Squat steps. High knees can be modified for marches. Burpee planks can be substituted for elevated burpee planks with a step back and step forward.


In and out Jump Squats 
High Knees 
Mountain Climbers 
Rotational Row L 
Rotational Row R

In and out Jump squats can be modified squat to calf raise or in-and-out Squat steps. High knees can be modified for marches. Burpee planks can be substituted for elevated burpee planks with a step back and step forward.

1. Start with your feet about hip-width apart and drop down into a squat.
2. As you drive up into your jump squat you are going to land with your feet in a slightly narrower stance. 
3. Jump back out to hip-width apart and drop back down into your squat.

Tips: your narrow jump should be a quick "pop" while your wider jump should be more powerful, keep a soft bend in your knees when landing.

In and Out Jump Squats

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

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

W4/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!

Jennifer 

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! 🥵💪🏼

W4/D2 HIIT

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