Name: Playbook - Steve Weatherford - Workout 4 | HIIT Squared
Uploaded: 2023-08-18T18:02:11.286Z
Duration: 45 min
Description: Workout 4 | HIIT Squared

HIIT Circuit 1 
- Russian Twist  4 x 30 sec
- 2-way Lunges 4 x 10 (each leg)
- Mountain Climbers 4 x 30 sec
- Step Up w/ Knee Lift 4 x 10 (each side)
- Bicycle Crunches 4 x 30 seconds

HIIT Circuit 2
- Ball Slams 4 x 10
- DB Thrusters 4 x 30 seconds
- Ab rollout 4 x 10
- Push Ups 4 x 30 seconds
- Burpee pull up 4 x 10

All movements done back to back then rest 30-45 sec before the next round

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

Weighted Russian twist

- Perform a dumbbell reverse lunge
- Perform a dumbbell forward lunge
- Complete desired reps then repeat on the opposite side

DB 2-way lunges

- 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

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and drive the knee forward 
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step up w/ knee lift

- 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

HIIT Circuit 1

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- 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

DB Thruster

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- 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

Push up

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Workout 4 | HIIT Squared

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