Name: Playbook - Nikki Font - W2/D1 HIIT (Back, Biceps, Abs)
Uploaded: 2023-12-30T00:22:23.749Z
Duration: 45 min
Description: W2/D1 HIIT (Back, Biceps, Abs)

Dora

I actually died during this whole thing. 😭😭

Kenzie

The reverse flys were so much harder than I expected omg

Nikki

You will need access to a gym !!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

• these are for the HIIT exercises. I recommend setting your stop watch up in front of you & following the time that way!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Work for time, distance, or calories
- Increase speed as comfortable

⚡️Skiers

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

Hold a dumbbell in each hand

Perform a push up, then just your feet just outside of your hands

Hold a squat position, keeping your elbows against your inner thighs

Perform a bicep curl

Return to starting position

⚡️Burpee to bicep curl

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Begin with your chest up against an incline bench with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

⚡️Dumbbell bent over reverse flies

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
- Stand up & perform a bicep curl

⚡️Dumbbell bent over row to curl

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

⚡️Dumbbell renegade rows

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* switch sides every round

⚡️Oblique crunches

W2/D1 HIIT (Back, Biceps, Abs)

Nessa Breann

Shawna-lei

 Cassie

W1/D1 Back, Biceps, Abs

Emma

W1/D2 Booty & Hamstrings

Great!! Feel in the “boob fat area” 🤪

Rach Mo

W1/D3 Chest, Triceps, Shoulders

W1/D4 Active Rest (Walking)

Mary Petrizzi

Taraf

W1/D5 Booty & Quads

Tatiana

I can’t believe I didn’t die 😅😂 finished at 37 min and burned 270🤩

W2/D1 HIIT (Back, Biceps, Abs)

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