Name: Playbook - Quin Bruce - W1/D4 HIIT circuit
Uploaded: 2023-01-07T02:09:05.745Z
Duration: 45 min
Description: W1/D4 HIIT circuit

-Mountain climbers
-Pull ups 
-Push ups
-Split jumps
-Walking lunges
-Dips (can be assisted)
-Reverse lunges
-Arnold press 
-Squat jumps

Mountain climbers 3x15 each leg
Pull ups 3xfailure
Push ups 3xfailure
Split jumps 3x12 each leg
Walking lunges 3x12 each leg
Dips (can be assisted) 3x15
Reverse lunges 3x12 each leg
Arnold press 3x20
Squat jumps 3x20

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

(R+L= 1 rep)

Mountain Climbers

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Start in a high plank position, with your hands just outside the shoulders 
- Bend at the elbows to lower your chest to the floor
- Keep your core tight as you come down 
- Extend your arms, engaging your chest as you press yourself up

Push-up

- Starting standing with feet shoulder width apart
- Jump one leg forward and your opposite leg back into a lunge, with both knees at 90 degrees
- Jump up and switch your legs in midair so that you land in a lunge on the opposite side
- Continue jumping back and forth, pausing as little as possible

(R+L= 1 rep)

Split Jumps

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

12 reps each side

Dumbbell Walking Lunges

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, bend both legs
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips (Tricep emphasis)

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side

12 reps each side

Dumbbell Alternating Reverse Lunges

- Start by holding the dumbbells, arms bent to 90 degrees forward of the shoulders, with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the movement back to starting position

Arnold Press

- Stand with feet shoulder width and knees slightly bent
- Bend your knees and descend to a full squat position
- Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs
- With the legs fully extended, the feet will be a few inches (or more) off the floor
- Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump
- Upon landing immediately repeat the next jump

W1/D4 HIIT circuit

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