Name: Playbook - Nat Pongcharoen - Body weight HIIT
Uploaded: 2023-05-21T23:48:16.934Z
Duration: 40 min
Description: Body weight HIIT

This is a full body weight workout, no equipment required. 
All you need is 40 mins!! will give you sweat and shred plus burn extra calories. You got this

- Jump on to the box using your arms for momentum 
- Land softly on the box keeping your body in a squat position
- Jump back down off the box or Step off the box if preferred

Jump squats (box jumps)

- Starting with shoulder stance, jump to move one foot forward and one foot back 
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through your heels
-Repeat desired reps

Jumping lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and repeat

Burpee

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- From a high plank position
- Bring one knee up and forward to your opposite side elbow
- Return to starting position and repeat on the opposite side

High plank knee cross

- Sit with your legs and arms extended 
- As you bring your knees towards your chest, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Body weight HIIT

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