Name: Playbook - Paton Willbanks - W1/D2 HIIT Day
Uploaded: 2023-07-17T00:30:13.028Z
Duration: 35 min
Description: W1/D2 HIIT Day

Jodi

First HIIT workout of the program!

Remember… if the jumping is too much you can always take it out. Keep an eye on the description for any modification you may need!

- Push your hips as you come down
- Reach parallel and explode up
- Absorb on the landing

MODIFICATION: take out the jump and come onto your toes instead

Jump squats

- 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

MODIFICATION: step one foot out at a time to high plank and walk it back in as well

Burpee

Superset

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

MODIFICATION: slow these down and you can also come onto your knees and bring one knee up to your chest at a time

Mountain climbers

- Start in a high plank
- Jump feet up to hands and drops your hips down
- Come into a low squat, bring your chest and hands up and then place hands back on the ground.
- Jump feet back out to high plank and repeat

MODIFICATION: walk one foot out at a time instead of jumping

Sprawls

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

MODIFICATION: on knees

Plank walk (up & down)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

MODIFICATION: either take a quick tap in the middle to make it slightly easier or take out the jump completely and step into it

Jumping lunges

Circuit 1

- Run in place with 4 high knees coming to hip level
- Then go straight back to standing and compel the two jumping jacks
- Try not to rest in between

MODIFICATION: march knee up to hip level and then tap one foot out instead of jumping jacks and switch sides for the other rep

High knees to jumping jacks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start by standing with your feet together 
- In one motion, jump your feet out to the side in sumo squat position and reach your arms out to the side 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

MODIFICATION: step it out sideways and come back to standing.. repeat on other side

Predator jacks

Circuit 2

W1/D2 HIIT Day

W1/D1 Upper Body

W1/D3 Active Rest Day

W1/D4 Lower body

3 tap lunge was brutal and burned but great!

W1/D2 HIIT Day

Community

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