Name: Playbook - Nikki McGrath - Bodyweight HIIT
Uploaded: 2024-04-10T18:04:45.368Z
Duration: 20 min
Description: Bodyweight HIIT

Nikki

Today’s HIIT is an EMOM. 
An EMOM stands for: every minute on the minute. Essentially, you have 60 seconds to do the two exercises I’ve programmed. Anytime left in the minute is your “rest time”.
As soon as the next minute starts, repeat the exercises. 

You have two different EMOMs today: one Lower Body Focus and the other Upper Body Focus. Each one is 8 rounds- so 8 minutes- each. 

You got this!

Today’s HIIT is an EMOM. 

An EMOM is every minute on the minute- essentially, you have 60 seconds to do the two programmed exercises: 15 air squats followed by 10 Squat jumps. Any time left in the 60 seconds is your rest. At the start of minute two, repeat the two exercises. You have 8 rounds = 8 minutes. 

Modification: 
If you’re running out of time in the 60 seconds, lower the reps to: 
10 air squats 
8 squat jumps 

You got this!

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

As you squat down, ensure that your knees are inline with your 2nd toes. Squat as deep as you can, and return up. Repeat rep.

Air squats

For this exercise, start with proper squat form: 

Toes should be pointed straight ahead, core engaged, and shoulders pulled down and back. Back should be straight and in line with your hips. 

As you squat down, ensure that your knees are inline with your 2nd toes. Explode up and do a jumping Jack out. Land in a squat, keeping knees bent. Repeat.

Squat jacks

EMOM #1: Lower Body

Today’s HIIT is an EMOM. 

An EMOM is every minute on the minute- essentially, you have 60 seconds to do the two programmed exercises: 6 push ups and 12 plank jacks. Any time left in the 60 seconds is your rest. At the start of minute two, repeat the two exercises. You have 8 rounds = 8 minutes. 

Modification: 
If you’re running out of time in the 60 seconds, lower the reps to: 
5 push ups 
10 plank jacks 

You got this!

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

1. Start in a standing position with your feet hip-width apart and your arms at your sides.

2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.

3. Jump or step your feet back to land in a plank position, with your body in a straight line from head to heels.

4. Perform a plank jack by jumping your feet wide apart and then back together while maintaining the plank position.

5. Perform a push-up by lowering your chest to the floor while keeping your elbows close to your body.

6. Push yourself back up to the plank position.

7. Jump or step your feet back towards your hands to return to the squat position.

8. Explosively jump up into the air, reaching your arms overhead.

9. Land softly and immediately go into the next repetition by lowering back into the squat position.

Remember to maintain proper form, engage your core, and perform the movements with control and intensity. Enjoy the burn!

Bodyweight HIIT

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