Name: Playbook - Syd Bast - Week 6 Full Body HIIT
Uploaded: 2022-10-23T16:25:14.230Z
Duration: 45 min
Description: Week 6 Full Body HIIT

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

Equipment: 
Mini Band 
Dumbbells (optional)
Plyo box, bench, chair, couch, or other stable elevated surface (can complete without)

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, decrease the rotation to 90 degrees or eliminate the rotation and complete squat jumps. Alternatively, complete squat to toes for a calf raise. 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 your chest throughout and pick up the pace!

180 Squat Jump

To modify, remove the band and complete bodyweight only. 

For an added challenge, add a second band 4-6 inches above the knees or hold a weight in goblet position at the chest throughout.

Banded Monster Walks

To modify, eliminate the down dog and complete only a push up on the knees, elevated on a bench or at a wall. 

For an added challenge, elevate your feet on a stable surface.

Push Up + Down Dog

To modify, remove the hip lift and complete only seated tricep extensions, or elevated to a bench of stable surface to complete. 

For an added challenge, extend the legs straight out or add a weight on the hips!

Tricep Extension + Reverse Plank Hip Lift

To modify, complete only one "in n out" keeping the distance of your feet more narrow. Always the option to add a chair or stable surface to hold onto throughout! 

For an added challenge, sink deeper into that squat, hold a weight in goblet position at your chest or add a mini band 4-6 inches above the knees!

Sumo Squat In n Outs

To modify, remove the band and complete bodyweight only. Always the option to add a chair or stable surface to hold
Into throughout. 

For an added challenge, add a dumbbell!

Mini Band RDL

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

If you do not have a box or bench to jump onto, complete an elevated push up to a standard squat jump. 

To modify, remove the box jump and complete elevated push up to squat jump or squat to toes. Alternatively, remove the squat or jump and complete push ups only. 

For an added challenge, complete the push up on the floor then pop up to box jump.

Elevated Push Up + Box Jump

Full Body HIIT

Week 6 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 🙌🏼

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

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 6 Full Body HIIT

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