Name: Playbook - Natalie Kimball - W5/D3 HIIT
Uploaded: 2023-03-11T02:11:59.313Z
Duration: 15 min
Description: W5/D3 HIIT

The burpee planks get me every time! 😅

Jennifer 

The focus is cardio and plyometrics. Perform 10 reps of each exercise in as many rounds as you can through 15 minutes! YOU decide the rest periods. 

Never sacrifice form.  Jump Lunge can be modified for a reverse lunge or step-backs. Plyo push up can be substituted for regular push-ups on the floor or raised surface. In and out Jump Squat can be modified for in and out steps. Burpee planks can be elevated.

Jump Lunge 
Plyo Push Up 
In and Out Jump Squat 
Mountain Climber 10 each side
Plyo plank

Jump Lunge can be modified for a reverse lunge or step-backs. Plyo push up can be substituted for regular push-ups on the floor or raised surface. In and out Jump Squat can be modified for in and out steps. Burpee planks can be elevated.

"
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. 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. 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. 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

W5/D3 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!

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! 🥵💪🏼

W5/D3 HIIT

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