Name: Playbook - Sam Sweeney - W4/D3 Heavy HIIT
Uploaded: 2023-06-03T13:16:10.458Z
Duration: 45 min
Description: W4/D3 Heavy HIIT

Serena

Idk how people finish this. I did the first round with 30s per each exercise and 1 min cardio and still took me 35 min

Megan

Krystal

6rds12’all out together ❤️‍🔥
#thursdayroutine🙌🏻

yangBAE

Week 4: 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: 30 seconds each exercise 
1. Superman Burpee 
2. Diamond Push Ups 
3. Squat Calf Raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Superman Burpee

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Push Ups - Toes and knee variation

- From a full squat position
- Press up into your toes activating your calf muscles
- Lower back down and repeat for time or reps

Squat Calf Raises

Triset 1

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

Sprint

3 Rounds: 45 seconds each exercise 
1. Half Turkish 
2. Inverted Burpee 
3. Hip Heist

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up
- Hand remains overhead with shoulder pushing up
- Lift your hips up 
- Reverse steps to return to start position

BW Half Turkish

- Kick up into a wall handstand (back to the wall)
- Lower yourself back down and go straight into a deck squat
- Repeating the sequence for time or reps

Inverted Burpee

- From bear crawl position
- Rotate you body over into a reverse position 
- Drive your hips up to the ceiling 
- Reverse the movement back to starting position 
- Repeating the sequence to the opposite side

Hip Heist

Triset 2

3 Rounds: 1 minute each exercise 
1. 10 Count Bodybuilder 
2. Hollow Hold Flutters 
3. Spiderman Push Ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back and perform a push up
- Jump your feet wide and perform another push up
- Jump the feet back in
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

10 ct. Bodybuilders

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Rapidly move your legs up and down

Hollow Hold Flutters

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Perform a push up
- Return your leg to the starting position
- Repeating the sequence on the opposite side

Spiderman Push Ups

Triset 3

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms and push up

Diamond Push Ups

W4/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

Zachariah Burdick

W1/D6 Optional Steady State Cardio

Caroline

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

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.

W4/D3 Heavy HIIT

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