Name: Playbook - Syd Bast - Week 5 Full Body HIIT
Uploaded: 2022-10-23T16:25:14.203Z
Duration: 27 min
Description: Week 5 Full Body HIIT

This one definitely got my heart rate up!

Taylor

Equipment: 
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.

To modify, eliminate and complete a bodyweight squat to over head reach. Always the option to add a chair or stable surface for support throughout. 

For an added challenge, pick up the pace or hold a weight in goblet position at the chest.

Plyo Squat Jumps

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 push up and complete repeated inch worm walk outs. 

For an added challenge, complete in a full push up position!

Modified Inch Worm Push Up

To modify, eliminate the jack and complete alternating lateral taps or elevate to a bench or stable surface and complete jacks in push up position. 

For an added challenge, perform and alternating forward reach with every jack.

Plank Jacks

To modify, add a chair or stable surface to hold onto throughout. 

For an added challenge, complete plyo lunge jumps or hold a weight in goblet position at your chest.

Alternating Reverse Lunge

To modify, remove the hop and complete alternating lateral step out squat or standard bodyweight squats and go at your own pace. 

For an added challenge, hold a weight at your chest throughout or increase the pace.

Lateral Up & Over Hops

To modify, eliminate the shoot through and hold a bear position for 3 seconds at a time or substitute bear walks. 

For an added challenge, pick up the pace!

Bear Position Shoot Thrus

To modify, decrease or eliminate the weight and complete dynamic plank with an alternating reach. Alternatively, elevate to a bench or stable surface and complete in push up position. 

For an added challenge, complete in full push up position on the floor and increase the weight.

Modified Dynamic Plank + DB Pull Thru

Full Body HIIT

Week 5 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 🔥💪🏼

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

Week 3 Full Body HIIT

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

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 5 Full Body HIIT

Community

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