Name: Playbook - Tara Frost - W3/D2 Bodyweight HIIT
Uploaded: 2022-01-03T15:33:44.777Z
Duration: 45 min
Description: W3/D2 Bodyweight HIIT

15 reps 3 sets

Circuit 1: 
- Squat jack regular jack
- Pike drop

Circuit 2:
- Narrow wide squat jump
- Reverse crunch low plank

Circuit 3:
- Plank jack/arm walk up 
- High lunge switch

Circuit 4
- Shuffles high knees
- Squat pulse

Circuit 5
- Seal jacks
- Drop body froggie

Circuit 6
- Giant leaps
- Reverse table top reach

- Start with feet together and hands down by sides
- Jump into squat position as you bring the fingertips behind the ears 
- Jump feet back together and do 1 normal jumping jack

Squat Jack Regular Jack

- Start in high plank 
- Lower your body to the ground keeping your elbows squeezed into side body 
- Push yourself back up as you jump the toes in towards your hands, keeping your legs straight 
- Press shoulders down away from the ears

Pike Drop

Circuit 1

- Start with feet together in a squat position 
- Staying low, jump both feet out and turn knees out slightly 
- Keep spine long and core engaged

Narrow Wide Squat Jump

- Start in forearms plank 
- Pike hips up towards the ceiling as you shift your weight back (keep shoulders pressed down) 
- Return to forearm plank 
- Actively pull navel to spine

Reverse Crunch Low Plank

Circuit 2

- Start in high plank and jack feet out and in 
- Walk down to forearms (elbows under shoulders) 
- Jack feet out and in 
- Walk back up to high plank

Plank Jack/Arm Walk

- Start with your feet together and knees slightly bent 
- Tap one foot back behind you as you simultaneously reach your arms in line with ears 
- Return foot and arms back to starting position 
- Keep spine in neutral throughout

High Lunge Switch

Circuit 3

- Start at one end of your mat 
- Keeping the knees slightly bent, shuffle to other side
- Lift knees up in a running motion 4x 
- Shuffle to other side and repeat sequence

Shuffle High Knees

- Find a squat position and reach your arms long so they are in line with your ears 
- Keeping a neutral spine, pulse 
- Drive weight into heels and engage your core

Squat Pulse

Circuit 4

- Jump feet out as you open your arms out (hands in line wish shoulders) 
- Jump feet in as you bring hangs together in front of you 
- Keep arms lengthened throughout

Seal Jacks

- Starting in a deep squat position with your arms straight out at shoulder height
- Place hands down and jump yourself through high plank and swiftly lower your body to the ground (lowering thighs to chest) 
- Keep elbows pulled into the midline of your body as you press yourself back through a high plank and into a deep squat 
- Keep spine in neutral and core engaged throughout

Drop Body Froggie

Circuit 5

- Holding the dumbbell low in front of your body, feet wide
- Take one big jump forward
- Take 2-3 small jumps back to starting position

Giant Leap with Weight

- Come into a reverse table top position 
- Keeping your hips lifted, extend one leg up as you touch the toes with the opposite hand 
- Alternate sides 
- Keep shoulders pressed down and abs engaged

Reverse Table Top Reach

Circuit 6

W3/D2 Bodyweight HIIT

This workout KILLED me!!! In love as usual💪🏼

Lyndsey

Never disappointed with your workouts! Really enjoyed this one.

Brittany

Ashley

W1/D1 Full Body

Maria

Lisa Greg-uanseru

It super tough but worth it! It will get easier the more I do.

Stephanie

W1/D2 Bodyweight HIIT

It was awesome! I feel great sore but great! 💪🏽

Lory

Tara

W1/D3 Interval Cardio

Awesome!  Have a wonderful sweat going on 😅

W3/D2 Bodyweight HIIT

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