Name: Playbook - Syd Bast - Week 3 Full Body HIIT
Uploaded: 2022-10-23T16:25:14.141Z
Duration: 36 min
Description: Week 3 Full Body HIIT

Melanie

Hitting it all with this quick and effective full body HIIT!

Equipment: 
Dumbbells
Medball (can substitute dumbbells) 
Superband/ Large Resistance Band (can substitute dumbbells) 

Format: 
4 Rounds: 8 Exercises (30:30)
Complete all 8 exercises in a row, take a one minute break the repeat 3 more rounds in the same fashion.

To modify, eliminate the walking component and complete alternating forward lunges. Always the option to add a chair or stable surface to hold onto throughout for stability!

For an added challenge, hold dumbbells in both hands while walking and lunging.

Walking Lunges

To modify, remain on the knees the entire time as you complete a t-spine rotation or elevate to a bench or stable surface to complete. 

For an added challenge, complete a full push up on the toes or add a band under the hands for resistance while rotating.

Modified Push Up + T-Spine Rotation

If you do not have a medball, you can use a physioball or place a mini band around the balls of your feet. 

To modify, eliminate the medball and complete bodyweight only or eliminate the upper body portion and complete alternating kick outs. 

For an added challenge use a heavier medball or add a mini band around your feet.

MB Deadbugs

To modify, eliminate the jack and complete sumo squat pulses or further eliminate the pulse and complete sumo air squats. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, hold a weight in goblet position at the chest throughout or add a squat jump!

Sumo Pulse Jacks

To modify, decrease or drop the weight and complete bodyweight only or decrease the range of motion and complete a half deadlift and RDL motion sliding hands down the thighs only to the knees while pushing hips backward. 

For an added challenge, increase that weight!

Dumbbell Deadlift + RDL

To modify, decrease the resistance of the band. 

For an added challenge, increase the resistance or substitute an inverted row. 

Form tip: pull wrists to ribs and think about squeezing the shoulder blades together at the top.

Seated Banded Row

To modify, drop to the knees or eliminate the pull through and complete dynamic plank only. Alternatively, elevate to a bench or stable surface and complete the dynamic plank portion. 

For an added challenge, use heavier weights!

Dynamic Plank + DB Pull Thrus

If you do not have a medball, you can perform this same motion while holding onto two light dumbbells. 

To modify, decrease the weight of the medball or eliminate it altogether and complete the motion bodyweight only. 

For an added challenge increase the weight of the medball or add a rotational slam alternating sides of your body to slam the ball.

MB Slams

Full Body HIIT

Week 3 Full Body HIIT

Daily Dynamic Warm Up

360 Breathing!

20 weeks pregnant!! I feel alive again!!! Thank yiy 🥰

Suha

Found you on TikTok many months ago and happy I did! Great workout to start.

Tina

Nayeli

Week 1 Lower Body Strength

found you on the playbook app, so happy i did. day 1 down!

Margot

Whew! Now the soreness of my arms can match the soreness of my legs!! Lol

Week 1 Upper Body Strength

Love the set up! The tabatas were crushers but great balance of that with taking my time for strength.

DeeDee

Week 1 Full Body Strength

Chrissy Orr

A little behind cause the first leg workout hit my quads hard, but still going at it.

Izzy 

Week 1 Full Body HIIT

The pallof press/lateral steps are great.  But without a band a better alternative than holding a dumbbell I think should be given.  It's hard to feel the correct engagement when just holding the dumbbell.  Something more anti rotational, perhaps?    Otherwise very good!

Tricia

This was a lot easier than yesterday!!! But walking was difficult with all the sore muscles...  lol

Big fan. Nice and short for active recovery day. Not exercises I would normally think for abs but could feel them engaged.

Week 1 Core Circuit

Good workout but I switched to rep based for some of the strength sets. The time felt really fast for me to get through with good form. Tabatas had me panting and sweating!

That last super set was a burner! Great variety loved it!

Week 2 Lower Body Strength

Arms are feeling like jello!! Thank you for another good burn 🔥💪🏼

Taylor

Hello shoulder raises + holds. Dead. Great exercises!

Week 2 Upper Body Strength

Just when I think there's gonna be one where I sweat less!!! Lol

That felt SO good! The movements kept me interested and engaged the whole way through. This is the first time I’ve enjoyed a workout outside of yoga for probably two years 🙌🏼

Hannah

Week 2 Full Body Strength

Nicole

Week 2 Full Body HIIT

Week 2 Core Circuit

40 on that last one was more than I could do. Kicking my butt once again!!

Week 3 Lower Body Strength

Love this upper body! One of the best home uppers I've ever done!

Week 3 Upper Body Strength

Danielle

I don’t think I’ve ever sweat so much before I found your workouts 🤣

Janine

Week 3 Full Body Strength

This was surprisingly hard! Felt so good at the end, though💥

Week 3 Core Circuit

Don’t love the stuff done from the knees!

So good! Not sure my form was correct on the knee one! My knee caps kept cracking😅 any thoughts

Week 4 Lower Body Strength

Week 4 Upper Body Strength

Week 4 Full Body Strength

Week 4 Full Body HIIT

Week 4 Core Circuit

Week 5 Lower Body Strength

Week 5 Upper Body Strength

Week 5 Full Body Strength

This one definitely got my heart rate up!

Week 5 Full Body HIIT

Week 5 Core Circuit

So good! Can’t remember which one but one of the exercises was set to 10 s instead of ten reps each direction:)

Week 3 Full Body HIIT

Community

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