Name: Playbook - Sierra Flint - W3/D4 HIIT & Core
Uploaded: 2023-04-02T14:29:11.319Z
Duration: 30 min
Description: W3/D4 HIIT & Core

High Knees 45 seconds x3
Jump lunges 20x3
Burpees 10x3
Single leg agility hop 45 seconds x3
Push-ups 20x3
Plank toe taps 45 seconds x3
Cherry pickers 45 seconds x3

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Start in a lunge position. Explode up and jump switch the legs to quickly land back in a lunge position with the opposite leg forward

Jump switch lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Starting on one leg, take two lateral hops in the direction of the leg that you are starting on. Push off that leg and land on the other in a half squat position. Repeat in the other direction

Single leg agility hop

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Inhale down exhale up

Push up

- Come to high plank position 
- Keeping hips square, step out and tap

Plank with side step

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

Dumbbell russian twist

HIIT Circuit

W3/D4 HIIT & Core

For some reason it wasn't flowing from set to set,  especially the 1st one. But still made it work & loved the burn!

W3/D4 HIIT & Core

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