Name: Playbook - Nikki McGrath - W1/D2 HIIT
Uploaded: 2024-09-12T20:29:46.891Z
Duration: 20 min
Description: W1/D2 HIIT

Rebekah

Nikki

Great job on yesterday’s workout! So proud of you. Today we are “HIITting”it with a timed circuit: 

You have 45 seconds for each exercise. As soon your done with one, switch straight into the next one. Rest for 30 seconds at the end of the circuit- you’re going to need it!

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 jump as high as you can. Land in a squat, keeping knees bent. Repeat.

Jump squats

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!

Plank Jack Burpees

For this exercise, start in a plank, ensuring your hands are underneath your elbows. From here, bring your feet in closer to your hands. 

Hop your legs up into the air, and then lower down to the other side, hopping back up immediately as you land. 

Modification: lift one leg up and “hop” the other one up. You got this!

Plank Hop Overs

- 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.

W1/D2 HIIT

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