Name: Playbook - Sam Sweeney - W3/D3 Heavy HIIT
Uploaded: 2023-06-03T13:16:10.421Z
Duration: 45 min
Description: W3/D3 Heavy HIIT

Don’t give up! Push through the pain took me over a hour & 20 minutes but I did it 👏🏼

Krystal Gomez

You are amazing for being able to complete 2 rounds! I feel like puking after 1!! Great workout!! Maybe one day I can do both rounds!!

Lindsay

Idk what it is about this one that I can’t get on board with. I get through 1 round and I’m like I’m good.

Megan

SO HARD. Had to break it up between 2 days

Hannah E

Took me 45 mins to get through the first round- took some breathers. I used my assault bike for the sprint part. I couldn’t imagine being able to do another round within 45 mins. 🥵 you’re a beast!! 💗

Jessica

The workout was good but I think there was a mistake on the program time: The time for the workout states “45 mins” but each triset has 3 rounds of 3 exercises that 9 mins per 1 triset. Plus the 150sec sprint in between each triset. There are 6 trisets. That requires 54 mins PLUS each sprint in between each triset. Please correct the time limit.

Destiny

Megan Laudick

Took me a little over 90 minutes ‼️ I did have to stop a couple times.

Krystal

Did it as a quick burn,1round 3sets,17‘01”79 plus incline sprint/jog

yangBAE

I thought I was going to die, almost in tears from how hard this was, all in the best though! I'm off to cry now🥲

Caroline

Week 3: 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: 1 minute 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: 1 minute 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 15 seconds 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

W3/D3 Heavy HIIT

Xenia

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

W1/D1 Bodyweight Bootcamp

Serena

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

Zachariah Burdick

W1/D6 Optional Steady State Cardio

Kiki

W1/D7 Gut Check Challenge

Kept on progressing in the rounds throughout the sets!

Kate

W2/D1 Bodyweight Bootcamp

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

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

Chimena

W2/D3 Heavy HIIT

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

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.

W3/D3 Heavy HIIT

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