Name: Playbook - Syd Bast - Week 4 Full Body HIIT
Uploaded: 2022-10-23T16:25:14.171Z
Duration: 27 min
Description: Week 4 Full Body HIIT

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

Format: 
3 Rounds: 8 Exercises (40:20)
Complete all 8 exercises in a row, take a one minute break the repeat 2 more rounds in the same fashion.

Complete for 20s on one side, then switch for the second 20s.

To modify, eliminate the jump and  complete a split squat pulse. Always the option to add a chair or stable surface to hold on to for stability throughout. 

For an added challenge, hold a weight in a goblet position at the chest.

Split Squat Pulse + Jump

To modify, drop to the knees for the push up or elevate on a bench or stable surface to complete an elevated push up with alternating forward reaches. 

Pregnancy Modification: complete an elevated push up with an alternating forward reach.

Around the World Push Ups

To modify, eliminate the upper body portion of the exercise and complete and alternating kick out. 

For an added challenge, add a medball or weight overhead or a mini band around the feet.

Deadbugs

To modify, eliminate the calf raise and complete sumo squats or a sumo squat pulse. Always the option to add a chair or stable surface to hold on to throughout. 

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

Sumo Squat to Toes

f you do not have bands, this can be completed with dumbbells as well or bodyweight alone. 

To modify, perform in a seated position on a bench. 

For an added challenge, increase the resistance or weight. 

Form tip: focus on squeezing your shoulder blades together at the top.

Seated Banded Row

To modify, drop to the knees or elevate at a bench or stable surface. 

For an added challenge, add a plate weight on your back or add a cone/cup and try to keep it from falling off throughout!

Clock Plank

Complete for 20s on one side, then switch for the second 20s.

To modify, complete a standard glute bridge with both feet on the ground or elevate the shoulders on a bench. 

For an added challenge, add a weight or mini band around the knees!

Single Leg Glute Bridge

To modify, eliminate the pop up and step or walk feet to hands then stand to a squat position. Alternatively, elevate and complete at a bench or stable surface. 

For an added challenge, add a push up at the bottom, a squat jump at the top, or pick up the pace!

Push Up Pos + Pop Up

Full Body HIIT

Week 4 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

Melanie

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 🙌🏼

Week 4 Full Body HIIT

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