Name: Playbook - Nikki Font - W3/D1 FULL BODY HIIT
Uploaded: 2023-12-30T00:22:23.814Z
Duration: 30 min
Description: W3/D1 FULL BODY HIIT

Tatiana

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 (20s on/10s off)

- Jump rope with the rope passing under your feet once each jump

Jump rope

4 minutes (20s on/10s off)

Hold your dumbbells the whole time

Perform a push up, then with your hands still on the ground, jump your feet up & stand up. Then complete the movement with a bicep curl.

Repeat!

Burpee to bicep curl

4 minutes (20s on/10s off)

Hold a plank

Alternate one leg out to the side

You should feel this in your obliques

Plank toe taps

4 minutes (20s on/10s off)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

4 minutes (20s on/10s off)

Hold a plank

Extend each arm out in front of you while alternating

Plank reaches

4 minutes (20s on/10s off)

Start in frog position

Jump in the air with your feet and arms fully extended and land back in starting position

Frog jumps

Walk 5,000 steps today! 

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

5k Steps

W3/D1 FULL BODY HIIT

Kayla Clarke

Felt good hitting everything with this workout!! Great for getting back into a routine 🫶🏼

Hannah Williams

Estuve enferma, después de una semana pude volver a entrenar y esta rutina fue hermosa! 💯

W1/D1 FULL BODY HIIT

Mari

Felt amazing! I'll be feeling this tomorrow morning but sooo worth all the toning and strength.

Jenesa

W1/D2 SHOULDERS

Danni

Brandon

W1/D3 BOOTY / HAMS / ABS

W1/D4 BACK / BIS / 10k STEPS

W1/D5 CHEST / TRIS / SPRINTS

Pensé q no llegaba a hacer todo pero pude!! Otro desafío ✅✨

the hardest workout I’ve ever hit! 🔥

Shelby

W1/D6 GLUTES / QUADS / ABS

W1/D7 REST

🥵 que buena rutina, empieza Facil, se complica a los 20seg jajaja 🤩🔝

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

W2/D3 BOOTY / HAMS / ABS

W2/D4 BACK / BIS

W2/D5 CHEST / TRIS / SPRINTS

W2/D6 GLUTES / QUADS / ABS

W2/D7 REST

W3/D2 SHOULDERS

Día entrenado, día ganado! Hermoso comienzo de semana 🥵🤩

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

El salto 🫠
Hermosa 🏋️‍♀️🚀🍑

W3/D1 FULL BODY HIIT

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