Name: Playbook - Sam Gwaz - W1/D4: HIIT 2
Uploaded: 2024-05-10T11:03:14.438Z
Duration: 45 min
Description: W1/D4: HIIT 2

Shalana Brinkman

Jordan

Damas93

Andrea

WELCOME TO THE ‘LEANER’ PROGRAM! together we will:

- train hard
- focus on muscle building / maintenance
- sweat a lot
- allow for optimal and sustainable fat loss (make sure you join the facebook group for nutrition help!)
- challenge comfort zone

1. general warm up: 5x
30 second walk
30 second jog

2. sprints: 5x
70 sec walk
20 second sprint

3. main event: 5x
30 second 10 high knees + 2 burpees
30 second rest
30 second squat to press
30 second rest
30 second renegade row
60 second rest

4. 5 min reverse incline walk

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

general warm up

full send! replace your short stride for longer ones and move your feet and hands quickly to increase speed

sprint

sprints

- drive your knees up to hip height
- right knee up = 1, left knee up = 2 
- complete 10 total (5 each side) prior to moving to 2 burpees 
- do as many rounds as you can in the time allotted

10 high knees + 2 burpees

REST

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat to press

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

main event

reverse incline walk

W1/D4: HIIT 2

First workout I have done since having a baby 10 month ago! It feels so nice to be back and I was even able to complete it all!

Anna

i love it. I used to be an athlete and we would always do rounds of stuff for each compound. coming out of that, I've started to get bored of lifting because it just wasn't challenging anymore. But this is, and I love it.

Angela

Back after a two week vacation, and this kicked my a$$ in the best way!! 💕

T’Lacy A.W.A

W1/D1: lower

Brutal. What would have been an easy circuit on its own was killer after doing those sprints.  I did it. Im done. Im happy.

Dani

W1/D2: HIIT 1

It was easy and fun until I got to the last 12 push ups 😅😅 ouch...

Shianna

W1/D3: upper

So good! I loved phase one and I'm loving phase two. I'm heavier and stronger. Embracing the heavier and accepting that I need bigger clothes but because I now have more muscle! This has been such a mental journey for me. But I'm feeling and looking so strong!

Missed those bulgarian split squats 😜😅

Alyssa

W1/D5: full body

I pulled my back 2 days ago so I had to do body weight and some modifications. Still 🔥

W2/D1: lower

8mph for my 1 minute runs and it felt so good! excited to see how comfortable i can feel at faster speeds!

W2/D2: HIIT 1

Wowza, the finisher! My abs felt that and it felt good!

W2/D3: upper

Molly

harder than i thought it would be but also went by faster than i thought it would?!

W2/D4: HIIT 2

Took the weekend off but so happy to be back at it!

W2/D5: full body

Oh my glutes! Another great workout in the books!

Holy moly y’all were right about those glutes 🌶️

W3/D1: lower

Laura

W3/D2: HIIT 1

W3/D3: upper

🥵  I have been taking mykids outside and having them do the running with me. It has been fun doing it together!

had to add some extra rest to keep my speed up (could have also lowered speed to accommodate for less rest) but i’m not mad at it! felt good otherwise

W3/D4: HIIT 2

Love starting my mornings with a good sweat session!

W3/D5: full body

🌶️🔥loving this program. The gains are real!

These programs have made me love leg day!

W4/D1: lower

Able to increase my speed! Felt great 😊

Outside in the 70's in Iowa, major sweat day!!

W4/D2: HIIT 1

That pump was great and that core was spicy!

W4/D3: upper

W4/D4: HIIT 2

Feeling stronger and more confident in the gym!

Just what I needed after being sick for two days. Pushups will never get easier or be a love of mine lol

Jaclyn

W4/D5: full body

W5/D1: lower

exactly what i needed! kept speed at 7.5 for all running intervals and that felt perfect

Really pushed it today. Legs felt like bricks from yesterdays leg day 😅

W5/D2: HIIT 1

Tough, could only get through 1 round of finisher

Won’t be able to lift my arms for a day or two but that’s ok! 😅

W5/D3: upper

W5/D4: HIIT 2

W5/D5: full body

W6/D1: lower

W6/D2: HIIT 1

Leah

Tough one! How do I start building up my pull up strength so I can start doing it without a band? Any other exercises you suggest. I can do 3 without but have to do the rest with one.

W1/D4: HIIT 2

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