Name: Playbook - Stefan Petrov - HIIT: Leg and Core @home
Uploaded: 2021-09-22T11:07:17.095Z
Duration: 45 min
Description: HIIT: Leg and Core @home

It was really good. Your HIIT helped me break a sweat while on holiday. Thank you 🙏🏻

Jude

Circuit 1: (4x)
- Mountain Climbers 30 sec
- Burpees 30 sec
- Step Up Kicks 30 sec

Circuit 2: (4x)
- Bodyweight Squats 30 sec
- Mountain Climbers 30 sec
- Bicycle Crunches 30 sec

Circuit 3: (4x)
- V Ups 30 sec
- Scissors 30 sec
- Leg Raises 30 sec

Circuit 4: (4x)
- Lunges 30 sec
- Narrow Stance Bodyweight Squats 30 sec
- Step Up Kicks 30 sec

- 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

- 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

- Stand in front of a box/bench
- Step up to full extension
- Drive your knee up and forward 
- Lower to ground and repeat with other leg

Step up kicks

Circuit 1

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Lift your shoulder blades off the floor
- Focus on engaging your core
- Move your legs like you are riding a bike

Bicycle crunches

Circuit 2

- Lying propped up onto your elbows
- Lift your legs up and hold for time

V up

- Lying propped up on your elbows
- Flutter kick your legs up and down

Scissors

- Lying propped up on your elbows
- Lift your legs and rotate them in a circle

V with rotations

Circuit 3

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position 
- Complete desired reps then repeat on the opposite side

Lunge

- Start in a narrow stance 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

HIIT: Leg and Core @home

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