Name: Playbook - Nikki McGrath - W4/D2 HIIT
Uploaded: 2024-04-25T16:35:51.796Z
Duration: 22 min
Description: W4/D2 HIIT

Welcome to Day 3 of Week 4- let’s HIIT it. It’s the last hiit of our 30 day program!

Today’s circuit is a “For time”: you’ll repeat the circuit 5x as fast as you can. At the end of each round, rest for 30 seconds before starting the next one- you’re going to need it! 

You can and you WILL

Welcome to Day 3 of Week 4- let’s HIIT it. It’s the last hiit of our 30 day program!

Today’s circuit is a “For time”: you’ll repeat the circuit 5x as fast as you can. At the end of each round, rest for 30 seconds before starting the next one- you’re going to need it! 

You got this- the sooner you start, the sooner you finish!

- 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

1. Stand with your feet hip-width apart and hold a dumbbell or barbell with an overhand grip in front of your thighs.

2. Engage your core, keep your back straight, and slightly bend your knees.

3. Hinge at your hips and lower the weight towards the floor while keeping it close to your body. Your back should remain flat throughout the movement.

4. Lower the weight until you feel a stretch in your hamstrings, making sure to maintain a neutral spine.

5. Once you reach the bottom of the RDL, pull the weight up towards your lower ribcage by bending your elbows and squeezing your shoulder blades together in a rowing motion.

6. Lower the weight back down to the starting position while keeping your back straight and core engaged.

7. Return to the standing position by driving your hips forward and standing tall.

8. Repeat the RDL to back row movement, focusing on the proper form and engaging the targeted muscles in your hamstrings, glutes, back, and shoulders.

RDL to Row

Burpee with curl

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

HIIT Circuit

W4/D2 HIIT

Jessica

Nikki

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Whew my abs are on fire! Great workout 🔥

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Sooo good- my abs are on fire 🔥🔥🔥

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