Name: Playbook - Quin Bruce - W4/D4 HIIT circuit
Uploaded: 2023-01-07T02:09:43.194Z
Duration: 45 min
Description: W4/D4 HIIT circuit

- Push ups
- Mountain climbers
- Box jumps
- Split jumps
- Pull ups (can be assisted)
- Shoulder press
- Walking lunges
- Tricep kickbacks
- Seated curls

Push ups 3x failure
Mountain climbers 3x15 each side
Box jumps 3x20
Split jumps 3x12 each leg
Pull ups (can be assisted) 3xfailure
Shoulder press 3x20
Walking lunges 3x12 each leg
Tricep kickbacks 3xfailure each side
Seated curls 3x20

- 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

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
or carefully hopping back down

Box Jumps

- 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

- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- 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

- Bend at the hips with your back flat and elbow bent 90 degrees
- Keep upper arm at your side, then extend the cable back until your arm is fully extended 
- Pause at full contraction
- Bend the elbow lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side 

To Failure on each side

Cable Tricep Kickback

- Start in a seated position, a dumbbell in each hand
- Curl one dumbbell up toward the shoulder 
- Pause at full contraction
- Lower the dumbbell with control and repeat on the opposite side

(R+L= 1 rep)

W4/D4 HIIT circuit

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