Name: Playbook - Tara Frost - W2/D1 HIIT with weights
Uploaded: 2022-01-03T15:06:28.966Z
Duration: 45 min
Description: W2/D1 HIIT with weights

15 reps (each side when necessary) 3 sets

Circuit 1:
- Curtsey lunge with single press
- 2x mountain climber to squat

Circuit 2:
- Overhead lunge to standing crunch
- Squat cross kick

Circuit 3:
- Tricep dip/ reverse plank
- Pike ups

Circuit 4:
- Plank 2x mountain climber
- Squat jump/ 2x punch

Circuit 5:
- Row to deadlift press
- Side lunge/ narrow squat/ star jack

Circuit 6:
- Full push up
- Swing variation

Circuit 7:
- Full crunch up cross reach
- Crunch in to plank jacks

- Start with feet directly under hips and one arm overhead with a dumbbell (palm facing away from your body) 
- As you lower the weight to your shoulder, simultaneously lunge the leg on the same side back into a curtsey position 
- As you return the leg to starting position, press back into an overhead press 
- Keep hips square and spine long

Curtsey Lunge to Single Press

- Run knees into chest 2x keeping your shoulders over your wrists 
- From high plank, jump both feet towards the hands as you come into a deep squat 
- Keep spine long and feet wide in your squat

2x Mountain Climber to Squat

Circuit 1

- In a lunge position, place your back knee on the ground and lift the opposite arm overhead 
- Drive the front heel into the ground
- Bring your back leg towards your navel and bring the elbow down to tap the knee in a crunch

Overhead Lunge into Standing Crunch

- In squat position, hold dumbbells at shoulder height 
- Come to stand and kick one leg forward as you reach the opposite hand towards your foot 
- Return to squat and repeat on the other side 
- Keep foot flexed and lead with the heel as you kick

Squat to Cross Kick

Circuit 2

- Lay on ground, face up, with forearms propping you up (elbows directly under shoulders) 
- Keeping your palms pressed into the ground, lengthen your arms and then lift your hips up into a reverse plank position 
- Squeeze your abs at the top and lower slowly

Tricep Dip/Reverse Plank

- Start in high plank 
- Keeping the legs straight, jump the toes in towards your hands and pike hips up towards the ceiling 
- Keep shoulders pressed down 
- Actively pull navel to spine

Pike Ups

Circuit 3

- Find a wide squat position and bring dumbbells to shoulders (palms facing in)
- From squat, punch across the body 2x in a diagonal line towards the ceiling 
- Jump squat again and punch 2x, leading with the other arm this time 
- Keep spine long and core engaged throughout

Squat Jump Punch

Circuit 4

- Lower into deadlift and hold at the bottom as you row the weights up to your chest 
- Squeeze in between shoulder blades 
- As you come to stand, press the weights overhead (palms facing your body)
- Keep spine in neutral throughout

Row to Deadlift

- Start with feet directly under hips in a narrow squat 
- Lunge to one side keeping spine long
- Return to narrow squat and jump both feet wide as you reach the arms into a V

Side Lunge/Narrow Squat/Star Jack

Circuit 5

- In plank reach one arm in line with ear and then the other 
- Lower entire body down to ground keeping elbows pulled into side body 
- Press yourself back up to plank

Full Push Up

- Start in squat and hold one weight down in between your legs 
- Jump feet together as you simultaneously swing the dumbbell to shoulder height, switching hands at the top 
- Jump back into squat as the weight comes down 
- Keep arms lengthened throughout and perform in a swinging motion

Swing Variation

Circuit 6

- Start laying on ground with fingertips behind head 
- Sit all the way up and rotate one hand towards the opposite foot 
- Bend knees as you sit up and lengthen as you lower down 
- Actively pull the navel to spine

Full Crunch Up Cross Reach

- Starting in high plank with your wrists under you shoulders, jump feet out wide and back into high plank position 
- Keeping your spine long, jump both feet in, bending at the knees so they are directly under your hips when you land 
- Jump back into high plank position and repeat the sequence 
- Keep shoulders pressed down and spine long throughout

W2/D1 HIIT with weights

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