Name: Playbook - Samantha Estrada - W3/D5 - Full Body/ HIIT
Uploaded: 2021-11-08T02:06:32.593Z
Duration: 20 min
Description: W3/D5 - Full Body/ HIIT

Full Body/HIIT 4 x 12,10,8,8-6 
- Alternating lateral lunges * no weight 
- Squat press 
- DB deadlifts 
- Jumping lunges 3 x 12,10,8 
- Mt climbers 3 x 30 sec 
- DB russian twists 3 x 20

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position and repeat to the opposite side

Alternating lateral lunge

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Squat / press

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

W3/D5 - Full Body/ HIIT

Ayreth

W1/D1 - Back

Isabella

W1/D2 - Shoulders

W1/D3 - Arms

Great quick strength training workout before I hit my cardio 💯

Michelle

W1/D4 - Legs

Perfect challenging workout when your short on time, yet still want an effective, strategic, and challenging workout 🙌🔥❤️

W3/D5 - Full Body/ HIIT

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