Name: Playbook - Nikki McGrath - Bodyweight HIIT
Uploaded: 2023-03-23T17:42:16.856Z
Duration: 22 min
Description: Bodyweight HIIT

Day 2 of our third week into AB SCULPT. 

You’re going to love/hate me for this one. We have a HIIT circuit of 4 rounds: rep count will go down by 2 each round. 

Let’s get it 🙌 the sooner you start, the sooner you finish. You can and you WILL. 🔥

Alright, you’re going to love/hate me for this one: let’s HIIT it!

Starting with 10 reps, work your way through the exercises, then move to 8 reps. Then 6 reps. Then 4.
The goal is to finish each round as quickly as you can. Rest for 30 seconds before starting your next round. You got this!

- 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

Modification:
If need be, you can step back, lower to your knees instead of a high plank, lower down to the floor then step back up to standing 

Repeat.

Burpee

- 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

For this exercise, you’ll do 4 mountain climbers into 1 burpee. The rep count on this is the BURPEE. So, 8 reps = 8 burpees & “32” mountain climbers


For this exercise, start in a high plank. Rep out 4 mountain climbers: bringing your knees to your elbows as quickly as you can. Ensure your hands are inline with your shoulders, and engage your core. 
Next, jump your feet to your hands and explode up into the air. Lower down and repeat.

Modification:
 You can do this exercise elevated on a bench to reduce the range of motion. 

You can also modify by stepping back & up instead of jumping.

Mountain Climber Burpees

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

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. 

Start with a narrow stance squat. Ensure that your knees are inline with your 2nd toes. Explode up and jump as high as you can. Land in a wide stance squat, keeping knees bent. Repeat, alternating the stances with each rep.

Bodyweight HIIT

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