Name: Playbook - Sierra Flint - W4/D4 HIIT & Core
Uploaded: 2023-04-02T14:29:11.345Z
Duration: 30 min
Description: W4/D4 HIIT & Core

Squat jacks 45 sec. X3
DB thrusters 20x3
Burpees 12x3
Single leg agility hop 45sec. X3
KB swing 45sec. X3
Mountain climbers 45 sec. X3
V ups 15x3

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats wide to narrow

- 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

- 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 kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

V ups

Circuit

W4/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!

W4/D4 HIIT & Core

More workouts from Sierra Flint