Name: Playbook - Natalie Kimball - W6/D3 HIIT
Uploaded: 2023-03-11T02:11:59.329Z
Duration: 15 min
Description: W6/D3 HIIT

Jennifer 

Focus is cardio and plyometrics. Perform 30 seconds of each exercise as many rounds as you can in 15 minutes.  Take rest when needed. Never sacrifice form. Jump squats can be modified for squats! Plyo Push-ups can be modified for regular elevated push-ups and high knees can be modified for marches.

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. 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. Grab your dumbbells and come into a bent-over position with bend knees a flat back and an engaged core.
2. Leading with your shoulder blade pull elbows towards your hips and into a row as you extend the opposing arm.
3. With control rotate your spine and repeat on the opposite side.

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

Rotating Row

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. 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

HIIT

W6/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! 🥵💪🏼

W6/D3 HIIT

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