Name: Playbook - Suncana Sonnenburg - Day 16 - HIIT
Uploaded: 2024-01-22T20:12:45.161Z
Duration: 10 min
Description: Day 16 - HIIT

HIIT stands for high intensity interval training 
For this workout you will set intervals of 30 sec work and 15 sec break 
There are a total of 4 moves 
Take a full minute break every time you finish the circuit abs repeat the whole circuit 3-6 times

For this workout you will set intervals of 30 sec work and 15 sec break 
There are a total of 4 moves 
Take a full minute break every time you finish the circuit abs repeat the whole circuit 3-6 times

Start in a puppy pose w toes on the ground, hips pulled back and arms stretched forward 
Use your core to lift yourself up and guide yourself to a half push to bring the chest to the floor 
Shift the hips back to starting position 
Repeat

Chameleons

Take a 15 sec break between each exercise

Break

Start in a high plank position 
Drop in between the shoulders to bring the shoulder blades closer together 
Push the ground away to lift back to high plank 
Shift weight into one hand and open up to the side bringing the other hand up tot the ceiling 
Come back to plank 
Open up to the other side 
Repeat

Scapular Push Up and Rotation

Stand with feet wider than shoulder width apart
Lower into the bottom of a squat 
Start standing back up and stop short of full extension 
Come back to the bottom of a squat

Squat pulses

Step one leg back behind the other leg
Bring your knee down until it reaches 90 degrees
Push through your front leg to bring your back leg forward to starting position 
Repeat on the other side

Curtsy lunge

HIIT

Day 16 - HIIT

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Krystal

Day 1 - Quick Core

Day 2- 3x3x3 Legs

Day 3 - Recovery Day

Day 4 - TEST day - Full Body Max Effort

Day 5 - Arm AMRAP

Day 6 - 5 min Abs

Day 7 - Recovery

Day 8 - Bodyweight HIIT

Day 9 - Shoulders for Time

Day 10 - Recovery Day

Day 11 - 10-1 Abs

Day 12 - 3x3x3 Glutes

Day 13 - Recovery

Day 14 - 10 min EMOM Arms

Day 15 - 300 Rep Ab Challenge

Day 17 - Arms AMRAP until it Burns

Day 18 - Recovery Day

Day 19 - Full Body Supersets

Day 20 - Recovery

Day 21 - AMRAP Abs

Day 22 - Full Body Chipper

Day 23 - Ladder Arms

Day 24 - Recovery

Day 25 - Leg Circuit

Day 26 - 500 Rep Shoulder Challenge

Day 27 - Build a Burpee HIIT

Day 28 - Recovery

Day 29 - RE-TEST Max Effort

Day 30 - AMRAP Abs

Day 16 - HIIT

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