Name: Playbook - Sarah Herse - Time-based HIIT + Arms & Core Circuit
Uploaded: 2024-03-20T21:08:55.487Z
Duration: 35 min
Description: Time-based HIIT + Arms & Core Circuit

A. Warm-up x 3 rounds
A1. Down dog to up dog x 10 reps
A2. Bodyweight Cossack Squats x 10 reps
A3. Ground to sky reach x 5 reps

B. 5 Rounds
B1. Air squats x 30 seconds
B2.Superman hold x 30 seconds 
B3. Downward dog knee to both elbows x 20 seconds each side
B4. Jumping jacks x 40 seconds
B5. Inchworm push-up x 40 seconds

C. Optional Bodyweight circuit - arms & core x 3 Sets:
C1. Side lying tricep press x 20/side 
C2. Plank up/downs x 20 reps
C3. Reverse plank hip lift x 20 reps
*Rest 30 seconds between sets

A. Warm-up x 3 rounds
A1. Down dog to up dog x 10 reps
A2. Bodyweight Cossack Squats x 10 reps
A3. Ground to sky reach x 5 reps

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Stand with your back straight and feet a little wider than shoulder-width apart. 
- Point the toes of both feet to the outside at a 30-45° angle. 
- Flex one knee to the outside, bringing it down over the 2nd and 3rd toes. Maneuver the knee slightly to the outside and try to squeeze your hamstring into the back of your calf.
- Keep your other leg straight, rotating the knee and toes up towards the ceiling. Keep both of your heels on the floor.
- You can adjust your footing here if necessary, but remember to maintain a straight back posture even as your hips lower into the squat.
- Maintaining control over your posture, push off the foot of the bent leg to return to center. You don’t have to stand up fully but it can help stabilize you if necessary.

Body weight cossack squat

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

Warm Up

B. 5 Rounds
B1. Air squats x 30 seconds
B2. Superman hold x 30 seconds 
B3. Downward dog knee to both elbows x 20 seconds each side
B4. Jumping jacks x 40 seconds
B5. Inchworm push-up x 40 seconds

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

(20 sec/side - 40 sec total)

- Start in a plank position 
- Push through your hands and get into a down dog position with hips high in the air
- Then bring one leg tucked in and bring knee to both elbows
- Repeat with other side

Downward dog knee to both elbows

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

Circuit 1

C. 3 Sets:
C1. Side lying tricep press x 20/side 
C2. Plank up/downs x 20 reps
C3. Reverse plank hip lift x 20 reps
*Rest 30 seconds between sets

(20 reps/side - 40 reps total)

- Start in a side plank position, knees bent, hands slightly forward of body
- Bend elbows until forearm is flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Side Lying Tricep Press Up

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

-Sit on your butt with your hands firmly on the ground behind you, fingers facing back
- Legs should be out straight 
- Lift your body off the ground (heels on ground) and lift hips until you are in a straight line (reverse plank position)
- Lower yourself almost back down to the floor (but don't touch floor) and then back up
- Repeat motion for recommended amount of reps.

Reverse plank hip lift

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