Name: Playbook - Nikki McGrath - W1/D4 HIIT
Uploaded: 2024-04-10T18:04:55.019Z
Duration: 20 min
Description: W1/D4 HIIT

Nikki

Happy Day 4 of our Ab Program! You guys are rocking it, way to go! 

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

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

W1/D4 HIIT

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