Name: Playbook - Pauline Perina - BODYWEIGHT HIIT WORKOUT
Uploaded: 2023-10-26T06:12:29.462Z
Duration: 30 min
Description: BODYWEIGHT HIIT WORKOUT

2 warm up exercises 
8 exercises 
30 seconds per exercise 
Move quickly from exercise to exercise.  Try to avoid taking any breaks between the moves… This helps keep your heart rate up so you can burn more fat. If you do need to take a break between the moves, take 10 seconds 
3 rounds

Perform 16 jumping jacks and 16 squat 
2 rounds 
30 sec rest between rounds

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

Jumping jacks

Squat

Warm up

9 exercises 
Take minimal rest period between each exercise 
30 sec per exercise 
Once all 9 are completed, take a
1-2 minute break
You have 3 rounds

Jump into a sumo squat position (feet wider than shoulder width apart) 

Toes externally rotated, Tense your abs, booty, and thighs Lower body sticking booty out

Touch floor, push through heels ne jump back to starting position

Squat floor tap

- 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

Jumping lunges

- Start with your feet together and your arms locked out and pointed straight in front of you.
- Jump in the air and spread your feet and arms at the same time.
- Land with your feet spread and then immediately jump up again bringing your feet and hands back together.

Seal Jumping Jacks

- Lower into a squat, pulse two times, then jump back up as high as you can. 
- Lower your arms as you jump up and bring them back towards your chest as you lower.
- Keep your back straight

Pulsing Sumo Squat Jump

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

Mountain climbers

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Plant both feet on the floor shoulder-width apart. This is your starting position.
- Take a big step backwards with your right foot. - As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs.
- Touch floor with hand aligned with the leg you made a step backwards with 
- Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.
- Lower your right leg to return to the starting position, but without resting your foot on the mat. 
- Complete the specified repetitions on the same side, before repeating the remaining repetitions on the other side.

Reverse Lunge Knee Drive Up (right side)

- Plant both feet on the floor shoulder-width apart. This is your starting position.
- Take a big step backwards with your left foot. - As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs.
- Touch floor with hand aligned with the leg you made a step backwards with 
- Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.
- Lower your right leg to return to the starting position, but without resting your foot on the mat. 
- Complete the specified repetitions on the same side, before repeating the remaining repetitions on the other side.

Reverse Lunge Knee Drive Up (Left Side)

- Sit on the floor with your legs extended in front of you and your hands extends to the side - shoulder level 
- Lean your torso back around 45 degrees and lift both of your feet off the floor.
- Breathe normally as you flex one knee and tuck it into your chest.
- Flex the opposite knee as you extend the tucked knee.
- Repeat until you have completed 30 seconds. 

Tips:
Do not slouch or round your back. Keep your torso neutral.
You can put your hands on the floor beside your hips if extended arm is too complicated. If you do this, Use your hands only to assist you in balancing during the exercise, not to hold all your weight. Your rectus abdominis should be active and engaged since it can function as a stabilizer during this exercise, unless there is flexion at your waist.

BODYWEIGHT HIIT WORKOUT

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