Name: Playbook - Tara Frost - W1/D4 HIIT with weights
Uploaded: 2022-01-03T15:06:28.956Z
Duration: 45 min
Description: W1/D4 HIIT with weights

Awesome!  Have a wonderful sweat going on 😅

Stephanie

15 reps (each side when necessary) 3 sets

Circuit 1:
- Side plank press
- 4 mountain climbers/ tuck in

Circuit 2:
- Lunge round press
- RDL pop to squat

Circuit 3:
- Tricep push up leg lift
- Low plank jacks

Circuit 4:
- Row 2x/ side lunge
- 45 degree jumps

Circuit 5:
- Bear tricep kickback
- High plank pull/ 4 mountain climbers

Circuit 6:
- Halo in squat
- Skiiers

Circuit 7:
- Single weight crunch up
- Brazilian fast crunch

- In a side plank, with feet staggered, pull elbow into side body and rotate arms so palm is facing away from you 
- Press arm up towards the ceiling as you keep the shoulder pressed down and hips high 
- Pull elbow back into side body and repeat

Side Plank Press

- From high plank position, pull knees into chest in an alternating motion 4x 
- Then jump both knees in towards the elbows, keeping your spine in neutral and butt down 
- Keep shoulders over your wrists throughout

4 Mountain Climbers/Tuck In

Circuit 1

- Start with feet together, knees slightly bent, and arms by your sides 
- Step back into lunge and reach the arms laterally to meet above your head 
- Step back to starting position and lunge the other leg back 
- Keep the front heel driven into the ground as you lunge

Lunge Round Press

- With feet directly under hips, hinge forward into a dead lift (drive heels into ground) 
- As you come up, jump feet out into a wide squat as you rotate the dumbbells into a hammer curl (palms facing)
- Jump back starting position and hinge into dead lift 
- Keep spine in neutral throughout

RDL Pop Squat

Circuit 2

- From quadruped, place hands directly under shoulders and lengthen one leg as you lift it towards the ceiling  
- Lower into a tricep pushup as you keep your elbows in by your ribcage and leg lifted 
- Allow weight to shift forward so that your feel more resistance in the pushup 
- Keep core engaged throughout

Tricep Push Leg Lift

- Start in forearm plank 
- Jump feet out and in keeping spine long and butt down

Low Plank Jacks

Circuit 3

- Start with feet together and hinge slightly at the hips with a flat back and arms down 
- Row elbows behind you as you squeeze into the upper back and return to start
- Step into a side lunge as you curl the weights up to the shoulders 
- Return to start

Row/Side Lunge

- Start with feet together 
- Jump into a squat at a 45 degree angle from where you started (keep spine long and land with control) 
- Jump from your squat back to the starting position with your feet together 
- Repeat the 45 degree angle squat jump on the other side

45 Degree Jumps

Circuit 4

- Holding dumbbells, start in quadruped and hover your knees about 2" off the ground 
- Row one elbow up towards the ceiling as you keep the arm pulled into your side body 
- Stabilize the elbow and lengthen the arm as you squeeze into your tricep 
- Activate lower abs to keep your hips stable throughout

Bear Tricep Kickback

- Starting from high plank and feet wide, place dumbbell on the outside of one hand 
- With opposite hand, pull weight straight across (2x) 
- Keeping spine long, run alternating knees into chest 
- Activate the abdominal wall

High Plank Pull 4 Mountain Climbers

Circuit 5

- In a squat with your knees turned out hold dumbbell horizontally 
- Rotate weight around head as you stay low in your squat

Halo in Squat

- Start standing with dumbbells down by your sides 
- With a little momentum, swing both arms up so they are in line with your shoulders 
- As the weight come down, hinge at the hips and bring the weights to your sides 
- Squeeze glutes at the top and keep spine in neutral

Skiiers

Circuit 6

- Lay on the ground and lengthen legs in front of you while keeping a slight bend at the knees 
- Holding the weight in one hand, lengthen arm towards the ceiling 
- Keeping the arm straight, engage your abs and sit up, leading with the lengthened arm 
- At the top of the sit up, switch the weight to other side and lower down with control

Single Weight Crunch Up

- Place hands directly under shoulders and find a high plank 
- Pull one knee towards the opposite armpit keeping your butt down 
- Quickly switch to the other side 
- Keep spine in neutral and squeeze into core as you quickly alternate knee pulls

W1/D4 HIIT with weights

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