Name: Playbook - Sierra Flint - W3/D4 HIIT & Core
Uploaded: 2023-04-02T14:29:11.286Z
Duration: 30 min
Description: W3/D4 HIIT & Core

- 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

Dumbbell thruster

- 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

Side Lunge + Hop (left)

Side Lunge + Hop (right)

Explosive incline push-ups

Circuit One

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Twisting Mountain climber

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

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

Dumbbell russian twist

Circuit Two

W3/D4 HIIT & Core

Sierra

W1/D1 Upper Focus

W1/D2 20 minute TABATA

Don't think I'm going to be able to walk tomorrow! The good burn💥💥

Alisha

W1/D3 Lower Focus

W1/D4 HIIT & Core

Whewwwww great burn to start off the morning!

W1/D5 Full Body

W2/D1 Upper Focus

W2/D2 20 minute TABATA

W2/D3 Lower Focus

Such a great sweat! Almost finished with week 2 and feeling strong 💪🏼

W3/D4 HIIT & Core

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