Name: Playbook - Nikki McGrath - Bodyweight HIIT
Uploaded: 2024-04-10T18:04:45.372Z
Duration: 22 min
Description: Bodyweight HIIT

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

Plank row push up

- 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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

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.

Bodyweight HIIT

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