Name: Playbook - Nikki Font - W4/D1 FULL BODY HIIT
Uploaded: 2023-12-30T00:22:23.698Z
Duration: 45 min
Description: W4/D1 FULL BODY HIIT

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

Haley

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

- 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)

minutes (20sec ON / 10sec OFF)
** Complete this entire exercise before moving onto the next

- start in high plank position with dumbbells in hand
- perform a push up & jump toward your hands, while lifting your body to squat hold position
- once you get your feet firm on the ground, bring the dumbbells to your chest to perform the bicep curl
- then lean forward putting the dumbbells back on the ground & jump back

This should be one motion

Burpee to Squat Bicep Curl

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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

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

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

Walk 5,000 steps today! 

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

5k Steps

W4/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 💛

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

Emily

Hailey

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

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

W4/D2 SHOULDERS

W4/D3 GLUTES / HAMS / ABS

W4/D4 BACK / BIS

W4/D5 CHEST / TRIS

Trina

Shelby

W4/D6 GLUTES / QUADS

W4/D7 REST

W5/D1 FULL BODY

W5/D2 SHOULDERS

First workout in around 1.5 weeks 😅 feeling sweaty to say the least!

Alissa

W5/D3 GLUTES / HAMS / ABS

W5/D4 BACK / BIS

W5/D5 CHEST / TRIS / ABS

W5/D6 GLUTES / QUADS

W5/D7 REST

Oh boy I know I’m
Gonna be sore tomorrow!! Great workout!!

W6/D1 FULL BODY

W6/D2 SHOULDERS

W6/D3 GLUTES / HAMS / ABS

W6/D4 BACK / BIS

W6/D5 CHEST / TRIS / ABS

🥵🥵 single handedly sculpting my booty

W4/D1 FULL BODY HIIT

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