Name: Playbook - Nikki Font - W2/D1 FULL BODY HIIT
Uploaded: 2023-12-30T00:22:23.419Z
Duration: 45 min
Description: W2/D1 FULL BODY HIIT

Emily

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

W2/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

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 💛

Haley

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

Nikki

W1/D6 GLUTES / QUADS

W1/D7 REST

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

W2/D3 GLUTES / HAMS / ABS

Jess

Soo good! That second superset gets me every time… always have to back up on the weight a bit!

W2/D4 BACK / BIS

Went quickly! For the ab circuit, it’s supposed to be 15 both sides, right (so 30 in total)?

W2/D5 CHEST / TRIS

I did the split squats before the first superset… bad idea those jump squats were verrrry weak today hahah. I’ll stick to the suggested order from now on 🙈

W2/D6 GLUTES / QUADS

Natalia

W2/D7 REST

I love these! I also love how the routines are switched up mid challenge!

The sweat is REAL👏🏻 quick and so effective!

Sara

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

That was the most intense leg day I’ve had in a whileeee omg AMAZING👏🏽

W3/D6 GLUTES / QUADS

W3/D7 REST

Damn, took me a sec to convince myself to make it to the gym but I’m glad I did! This was 🙌

W2/D1 FULL BODY HIIT

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