Name: Playbook - Shalena Guntle - W2/D1 HIIT 😍
Uploaded: 2022-12-15T04:16:34.979Z
Duration: 30 min
Description: W2/D1 HIIT 😍

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Place your hands on the bench in a high plank position 
- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Incline mountain climbers

Superset #1

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

- Place elbow on edge of bench 
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Elevated Plank (elbows)

Superset #2

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

Modified v-ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

W2/D1 HIIT 😍

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