Name: Playbook - Nick Walker - HIGH INTENSITY BODYWEIGHT BURNER ⚡️
Uploaded: 2022-10-31T22:42:45.540Z
Duration: 20 min
Description: HIGH INTENSITY BODYWEIGHT BURNER ⚡️

Candice

Anthony

Scott

I really enjoyed this one! 35 mins on the treadmill and then followed but this. I feel great. The amount of swear on the floor must mean something 😂

Robert

Mason

No equipment needed! All you need is a stopwatch and a good attitude to power through the burn. 

This is a great workout to use if you’re traveling, at home, or just don’t want to go to the gym! ⚡️ I also suggest supplementing this into your strength programs as cardio to keep that lean physique aesthetic. 👍🏼

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3 Rounds of 30 seconds of work and 15 seconds of rest. Complete as many reps of one exercise for 30 seconds, rest 15 seconds, then move to the next exercise (or other side). Repeat this until you have done all exercises 3 times! 

1. Hand Walk Out to Push Up 
2. Touch & Go Drop Squats
3. Jumping Jacks 
4. Beast Position T Spine Rotations 
5. Bird Dog Crunches

3 Rounds of 30 seconds of work and 15 seconds of rest. Complete as many reps of one exercise for 30 seconds, rest 15 seconds, then move to the next exercise (or other side). Repeat this until you have done all exercises 3 times! 

1. Hand Walk Out to Push Up 
2. Touch & Go Drop Squats
3. Jumping Jacks 
4. Beast Position T Spine Rotations 
5. Bird Dog Crunches

- Walk hands out to push up position 
- Push Up
- Walk hands back to feet and keep legs as straight as possible

Hand Walkout to Push Up

- Start standing abs with a hip drop down to a squat
- Hop back up as your feet come in narrow
- Find a rhythm

Touch and Go Drop Squats

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

- All fours
- Push through toes and hands to let knees hover ground slightly and engage core
- Rotate arm and reach to sky
- Follow hand with eyes 
- Alternate under control

Beast Position T Spine Rotations

- All fours
- Reach with one arm and extend opposite leg at the same time
- Stabilize through other shoulder and hip
- Crunch elbow to knee then extend again 
- Complete one side all the way through, rest, move to other side for given time

Bird Dog Crunches

Circuit Style

HIGH INTENSITY BODYWEIGHT BURNER ⚡️

Zhamoyani

Full Body (Weighted) HIIT

Kylie

Bodyweight HIIT

Loved this one! I was to be innovative with the rows but loved all the upper body.

First time using the row machine. It was fun!

Josh

HIIT Calorie Burner

Demarcus

Christian Atta-Darkwah

Leg BURNER!

Hey Coach Nick! Super inspired today especially after getting your message overnight! 10 minutes on the inclined treadmill, then self care hip mobility.( i do this daily. Helps mucho being 59 3/4 years old) ! Then did this box jumps etc HIIT.  I add some 30" jumps at the end. That's high for me at 5' 6"! I'm sure you can leap over houses with those giant legs of yours! Honestly, grateful to have ya guiding me! Onto today's hotel workout! Woohoo, sweating terribly already! No response necessary Coach Nick! Enjoy the holiday season!!☺

Aldo

Have done this HIIT many many times now per your suggestion! You're right stamina and intensity(Nick- like,yuk yuk...trying man.)increasing. Doing more box jumps, etc per 30 seconds intervals! Onto your new minimal equipment workout from your trip. Love doing any and all configurations you send! Thanks again Coach Nick!

HIGH INTENSITY BODYWEIGHT BURNER ⚡️

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