Name: Playbook - Sweat Rewards - W6/D6 HIIT
Uploaded: 2023-01-02T02:01:35.237Z
Duration: 45 min
Description: W6/D6 HIIT

Circuit 1
20 reps each – 4 rounds
50 sec rest between rounds
- vertical jumps 
- squat to front kick 
- alt jump lunges 
- 1-2-3 burpee

Circuit 2
15 reps each – 4 rounds
60 sec rest between rounds
- Ball slam burpees
- Banded step out squat
- Diamond push ups
- Inch worm to push up

Circuit 3
12 reps each – 4 rounds
45 sec rest between rounds
- Kettle bell swings
- Switch kicks
- Plyo push ups
- Heel tap crunches

* 30 minute stationary bike.

Vertical jump

Squat to front kick

- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land
- You should also switch arms as you do this
- As you land, maintain a balanced foot position
- Drop to a deep lunge position as you prepare to start the next jump lunge
- Alternating back and forth for time or reps

Alt jump lunges

- Stand with your feet shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body into a high plank position
- Jump your feet in and out of a bear crawl position 2x 
- Hop your feet forward placing your feet on the floor to stand up
- Jump up in the air

1,2,3 burpee

Circuit 1

Med ball slam burpees

Banded step out squat

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Inch Worm to Push Up

Circuit 2

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

Kettlebell swings

- Run in place kicking each leg forward, switching back and forth

Switch kicks

Plyo push up

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Heel tap crunches

Circuit 3

Cardio of your choice

W6/D6 HIIT

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

Shannon

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W6/D6 HIIT

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