Name: Playbook - Nikki Font - W1/D1 FULL BODY HIIT
Uploaded: 2023-12-30T00:22:23.126Z
Duration: 45 min
Description: W1/D1 FULL BODY HIIT

It was definitely a push but overall I feel great !

Shaylin

This HIIT workout really challenged me and it was different from what I normally do. This felt like the perfect way to start a new program, I am sooo excited!

Hannah

Kabanay Whitaker

Sweating! Loved it! 

Is the 5K steps total for the day or is it a 5K walk (example)????

Stacie

Never have i ever have that much sweat on the gym🙊❤️‍🔥❤️‍🔥

Lotta

It was good but the 4 mins for each exercise is great but how many times do we do each exercise is it 3 times for each exercise?

Yabirag

I’ve been doing your lifting workouts for a year and was not expecting a HIIT workout day one of this program but I’m laying on my gym floor drenched in sweat and pride haha ☠️

Jess

Such a KILLER 🔥🔥 was drenched in sweat halfway through

Rebecka

Omg! That was a sweaty workout 🔥🔥 Yas for a Monday start for me!

Shirley

Mallory Christian

Natalia

Natalie

Haven’t done HITT in ages… I am sweating buckets

Haley

Nikki

Kicked my butt, but felt amazing after ☺️

Hailey

This is a TABATA HIIT - 24 minutes

• 6 different exercises
• 4 minutes EACH 
• 20sec on / 10sec off
• After you complete each exercises (4 minutes), take 30-60sec rest before moving on

4 minutes (20sec ON / 10sec OFF)
** Complete all 4 minutes of this exercise, before moving on to the next

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

4 minutes (20sec ON / 10sec OFF)
** Complete all 4 minutes of this exercise, before moving on to the next

- 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 bring your hands over your head

Burpee

4 minutes (20sec ON / 10sec OFF)
** Complete all 4 minutes of this exercise, before moving on to the next

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

4 minutes (20s ON / 10s OFF)

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes
- Perform a back extension, then row to equal 1 rep

Weighted hyperextensions

4 minutes (20sec ON / 10sec OFF)
** Complete all 4 minutes of this exercise, before moving on to the next

- Holding a weight extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

KB overhead reverse lunge (double)

4 minutes (20sec ON / 10sec OFF)
** Complete all 4 minutes of this exercise, before moving on to the next

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

Walk 5,000 steps today! 

Outside or treadmill. You can also complete the 10k step challenge as well!

5k Steps

W1/D1 FULL BODY HIIT

Emma

My shoulders were on fireee 🔥🔥😩😩

Alea

Alyssa

W1/D2 SHOULDERS

Lauren

OMG, THIS WAS SO SO SO SO GOOD 🔥🔥🔥🔥🔥

Alex

this was so much harder the second time around 🥵🥵

W1/D3 GLUTES / HAMS / ABS

Daisy

Tdens

Great first workout can’t wait for the next 💪🏻

Erica

W1/D4 BACK / BIS

Hannah Williams

Mia 💛

W1/D5 CHEST / TRIS

Been looking for a new workout program and omg this is my first day and I already love it!!!

Kayla

Oh my gosh...I have been weight training for 2 years and what the!!!!! This workout actually had me shaking... I LOVE IT

Madeleine

Can’t even walk normal for my 10k steps after omg hahahaha

W1/D6 GLUTES / QUADS

W1/D7 REST

Emily

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

PRs for leg press (208) and deadlift (75) 🤓🥳
Long rests between sets so no pump
Hurt my back on RDLs so protected back & didn’t continue

W1/D1 FULL BODY HIIT

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