Name: Playbook - Sam Sweeney - W2/D3 Heavy HIIT
Uploaded: 2023-06-03T13:16:10.330Z
Duration: 45 min
Description: W2/D3 Heavy HIIT

Ran out of time! 😭 finished 4 of the 6 tri sets in 45. Needed 28 more min at least

Serena

Brutal, it was 10x worse. Did the running back to back 😪

Kate

Chimena

I only had time for one set and I was dead!! It took me 40 minutes!🥵

Lindsay

Hannah E

1rd in 35 mins 🥵I did my assault bike in lieu of the sprint and I’m dead. One day I’ll be able to do it x2.

Jessica

This was so hard for me today that I didn’t finish it but I pushed through as hard as I could and I will finish it tomorrow. But damn this makes me feel so good!

Rachel Lynn

Natalee

I love the versatility of this program and app!!! Even while on vacation I have access to body weight workouts that help me keep moving while I’m away from home!

Tracy

yangBAE

Michelle

This workout is listed at 45mins. That's mathematically not possible which is very frustrating when you're on a limited amount of time and have expectations of this being done in 45mins. It takes me almost 30mins for the first half not counting the warmup. This is more like an hour long workout. Disappointed

Lyndsey

Reyna

No way to finish this in 45 😂
I’m trying!

Barbara

Week 2: Day 3: Heavy HIIT 
Instruction: 2X through this entire workout completes the workout. This workout is organized in trisets. Follow the direction above each triset to find the number of rounds and amount of time per each movement. In between each triset of movements you will find 2+ mins of HIIT work. This kind of cardio acceleration is there to help you keep your heart rate high and push you out of your comfort zone. This is an important part of this workout so don’t skip the HIIT intervals. If you don’t have access to a treadmill or can’t run outside, sub the sprint for 15 second intervals of high knees. Rest minimally moving through this workout, but rest 1-2 minutes between round 1 and 2.

3 Rounds: 45 seconds each exercise 
1. Superman Lat Row 
2. Push Ups 
3. Speed Squats

- Lying on the ground face down
- Extend your arms overhead
- Raise your upper body engaging your glutes
- Pause at the top 
- Pull your elbows back engaging your lats
- Extend your arms back to overhead

Superman Lat Row

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Ups

- Stand with feet shoulder width apart
- Quickly lower in to the bottom of a squat pushing your hips back and down
- Quickly stand up up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Speed Squats

Triset 1

15 second all out sprint, 15 sec rest (modify sprint for high knees)

Sprint

3 Rounds: 45 seconds each exercise 
1. Russian Twists 
2. Deck Squat 
3. Glute Bridge

- From V-sit position 
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and jump

Deck Squats (Reverse Burpee)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

Triset 2

3 Rounds: 1 minute each exercise 
1. Burpee 
2. Straight Leg Toe Touches 
3. Push Up to T Raise

- 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 and bring your hands over your head

BW Burpee

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Straight Leg Toe Touches

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Rotate into a side plank position  and back
- Repeating the sequence on the opposite side

Push Up to T Raise

Triset 3

W2/D3 Heavy HIIT

Xenia

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

W1/D1 Bodyweight Bootcamp

Ok this was fire 🔥 I didn’t know what to do for full body HITT today. I came across this one… Sooo goood, thank you Sam!!!💪

Pascale

Only did half for my add on for hiit/ cardio did leg day in get strong at home week 2 🥵

Lauren

W1/D3 Heavy HIIT

30 minutes I didn't push too crazy outside at baseball practice so I did 5 rounds.... I'm proud because I was going to rest today 😝

Sovi

Sarah

W1/D5 AMRAP Endurance

20 min elliptical; 20 min 10% incline walk … I get bored easy with indoor steady state cardio

Megan

Zachariah Burdick

Krystal

W1/D6 Optional Steady State Cardio

Caroline

Kiki

W1/D7 Gut Check Challenge

Kept on progressing in the rounds throughout the sets!

W2/D1 Bodyweight Bootcamp

6 rounds within 47 minutes! And i am drenched!

W2/D5 AMRAP Endurance

So I did 30 minutes because tomorrow is going to be a killer day

Krystal Gomez

20 min stair stepper, 20 min infrared sauna.

W2/D6 Optional Steady State Cardio

45 mins completed 21 reps of reverse bp and 21 reps of pike press. Dead

I did pull ups and lunges. Made it all the way down to 15 for both. Pull ups were killing me.

W2/D3 Heavy HIIT

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