Name: Playbook - Sara Garavuso - W9 HIIT Challenge
Uploaded: 2023-01-03T02:41:55.383Z
Duration: 20 min
Description: W9 HIIT Challenge

Complete all movements back to back then rest

Complete all movements back to back and then rest.

Sit on ground with feet out in front of you, knees bent, and heels on the floor.
- slight lean back to engage core 
- hold DBs up against one another with palms facing each other 
- alternating press between shoulder to shoulder creating a rainbow line

Alternating Shoulder Rainbow Press

- Pull the dumbbell up and slightly back keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared and engage core so you do not rock back and forth 
- alternate sides 10R per arm

Dumbbell renegade rows

Hold a KB and swing as the weight comes up grab into a goblet hold and step back into a curtsy lunge.
- alternate legs in between each swing

Swing to Curtsy Lunge

Hold light DBs in hands 
- squat down and as you bounce up press arms out to create a “Y”

Weighted Jacks

HIIT Challenge

W9 HIIT Challenge

Ramona

So happy to be back on this workout program! Today felt gooooood!

Lauren

Disco100

W1/D1 Posterior Chain

Amy Yeary

I died after 10 minutes level 8 and stopped i hope thats fine 🥹

Razane Adra

W1/D2 Cardio Week 1

Just what I needed to kick off the week. Let’s get it 🙌🏻🔥

Alexandra Littlefield

I loveeee this compared to the whole Upper body workouts in the “gym based” workouts!

Brooke

W1/D2 Shoulders, Chest, Triceps

This workout has me feeling so strong and confident🔥💪

Katie

Great workout and it forced me to do new movements and things I wasn't comfortable with (pullups). Love this program!

Sarah

This is a new split for me and day 3 I am liking it! Feeling strong and a good amount of DOMS👏

W1/D3 Foundation 1

Martina

Leslie

W1/D4 Quads & Glutes

Work out 💪 was amazing 
Thank you 😊

Esperanza

Jessica

W1/D5 Back & Biceps

W1/D5 Cardio Week 1

Karen

I noticed a big improvement from my sumo deadlifts last week to this week!! Love this programming - easy to move around in the gym and get a great workout in

W2/D1 Foundation 2

W2/D2 Cardio Week 2

Deneiva

Ronda

W2/D2 Glutes & Hamstrings

Gaining traction and starting the day with a full glass to pour from! Love this app!

Fawn

I felt so weak today but still an amazing workout!

W2/D3 Back & Biceps

Demolished in the best possible way! This is the best way to prep for all the cooking (and eating) ahead this week!

Weeks a little off, but continuing the schedule!!

W2/D4 Quads & Glutes

W2/D5 Cardio Week 2

After not having a car and gym access for 5 months, it was a gratitude practice today for sure! Perfect way to jump back in!

Kimberley

W2/D5 Shoulders, Chest, Triceps

The more I do these workouts, the more I appreciate how approachable they are. I never go into it fearing I won't accomplish it.

Love these workouts. Great way to start the week!

W3/D1 Foundation 1

Followed this set up with a set of rows (cardio machine) and a set of abs! Demolished in the best possible way!

W3/D2 Back & Biceps

W3/D3 Cardio: HIIT Challenge Week 3

I was seeing the pump everywhere today! The leg gains have been amazing! Love this app and will definitely return to this circuit again!

W3/D3 Glutes & Hamstrings

My shoulders are burning 😅! Awesome workout!

Took last week off to demo a real estate property to rehab, and I don’t think I could have endured that without training consistently. It’s cool to get gains and look good, but now you’ve gifted me endurance and stamina to take on our physical labor jobs! Thanks for all you do! These circuits mean so much more than esthetic!

W3/D4 Shoulders, Chest, Triceps

W3/D5 Cardio Week 3

W3/D5 Quads & Glutes

W4/D1 Cardio Week 4

W4/D1 Posterior Chain

Great workout! Perfect length for a morning gym sesh.

Doing half today, half tomorrow since I'm short on time! Shoulders have always been a weak area, and it is exciting to be going up in weights!

Feeling challenged and seeing those results week after week! Love this app and all you do! Thank you!

W4/D2 Shoulders, Chest, Triceps

Whew shoulder presses after shoulder day was brutal but I’m trusting your process… even if I can’t lift my arms 😂

Witney

W4/D3 Foundation 2

Chantal

W4/D3 Stair Stepper Interval Challenge - Week 4

Crawling back to the car counts as demolished, right? Haha love this app!

I didn't feel like working out, but I told myself to suck it up. So glad I did! This wad tough but worth it!

W4/D4 Quads & Glutes

Definitely a repeat! Demolished in the best possible way! Best way to start a day!

Could hardly lift my arms to drink water! Solid circuit!

I actually did this yesterday. I guess I did something wrong since it didn't save. Btw- I used to dread back days. They are becoming a favorite!

W4/D5 Back & Biceps

W4/D5 Cardio Week 4

W5/D1 Cardio Week 5

Lauren Richards

W5/D1 Glutes & Hamstrings

Took a few weeks to move and travel, and I'm back! I've missed these workouts!!!

W5/D2 Foundation 1

Such a good upper body burn!! Thank you :)

Thank you for giving me some motivation to go into an actual gym! I just completed this in the gym! And...I'm stronger than I thought after using bands and DBs for so long!

Demolished in the best possible way! Loving the results more than the burn!

W5/D3 Shoulders, Chest, Triceps

W5/D3 Stair Stepper Interval Challenge - Week 5

First gym workout myself! I came at lunchtime. Rookie mistake. But I didn't bail! And... I can go a lot heavier on many things than I thought. 🤣

Loved this workout! Went up to 35lbs in Bulgarian split squats. Feeling stronger.

W5/D4 Quads & Glutes

Love this workout!! Gets that bicep pumpppp 💪🏼💪🏼💪🏼

Dead dead after this circuit but in the best possible way!

W5/D5 Back & Biceps

W5/D5 Cardio Week 5

W6/D1 Cardio Week 6

So nice to switch it up! Love these foundations workouts!

Another gym workout. I'm going so much heavier. I've been cheating myself, apparently.

Needed this reload week. Excited for the rest of the cut!

W6/D1 Foundation 2 : DELOAD WEEK

After a break for the last week, this was the perfect way to come back! Love this circuit! Can’t wait to see the next circuits that are released! Thanks for all you do!

W6/D2 Shoulders, Chest, Triceps:  DELOAD WEEK

W6/D3 Quads & Glutes : DELOAD WEEK

W6/D3 Stair Stepper Interval Challenge - Week 6

W6/D4 Back & Biceps : DELOAD WEEK

W6/D5 Cardio Week 6

W6/D5 Glutes & Hamstrings : DELOAD WEEK

W7 Cardio

W7 Cardio Week - 2

W7 Cardio Week - 3

W7 HIIT Challenge

Didn't do the cable pull through yet, but I did try something new- leg extensions. Learning all the gym has to offer.

Demolished in the best possible way! The best way to start my day is with this app!

W9 HIIT Challenge

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