Name: Playbook - Tara Frost - W4/D3 Bodyweight HIIT
Uploaded: 2022-01-03T15:35:38.250Z
Duration: 45 min
Description: W4/D3 Bodyweight HIIT

15 reps 3 sets

Circuit 1:
- Kickovers
- High Plank Knee Tap to Drop

Circuit 2:
- Skaters
- Squat Lunge Combo

Circuit 3:
- Pike Drop
- Low Plank Stack Mountain Climber

Circuit 4:
- Launch to Jump Up
- Side Lunge Kick

Circuit 5:
- Wide Push Up/Froggie
- Lunge Side Lunge Switch

Circuit 6: 
- 4 Jump Outs 2 Jump Squats
- Narrow Squat/Standing Crunch

Circuit 7:
- Leap Over
- Open Side Planks

- Hands directly under shoulders 
- Step both feet to the side of your mat and hike your hips up 
- Bend and the knees and kick your heels to your glutes as you jump to the other side of your mat 
- Keep spine in neutral throughout

Kickovers

- Start in high plank
- Tap the knees to the ground 1x as you keep your hips stable 
- Lower body to the ground keeping elbows in by side body 
- Keeping elbows in, press yourself back up to high plank

High Plank Knee Tap to Drop

Circuit 1

- Start standing at one side of your mat 
- Jump laterally to the other side of the mat
- Allow the following leg to tap behind the leading leg as you land 
- Keep your spine long and core engaged throughout

Skaters

- Squat with feet slightly wider than hips distance 
- Lunge one leg back as you drive the front heel into the ground 
- Staying low, return to squat position 
- Lunge opposite leg back

Squat Lunge Combo

Circuit 2

- 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

- Start in forearm plank w arms stacked  
- Pull one knee in towards the belly button and then the other 
- Alternate sides as you squeeze into your abs and press shoulders down

Low Plank Stack Mountain Climber

Circuit 3

- Start in down dog 
- Keeping your spine long, press hips back and bend knees (try to get your chest to your quads 
- Jump feet up to hands in a squat position (keep spine in neutral) 
- Jump up towards the ceiling allowing your arms to lengthen behind your

Launch to Jump Up

- Shift your hips back as you lunge side and drive working heel into the ground 
- Push off the outside foot and bring your weight center to kick forward 
- Return to side lunge 
- Pull the navel to spine and keep core engaged

Side Lunge Kick

Circuit 4

- From high plank, lower body towards the ground into a wide arm push up 
- Move through high plank and jump your feet to the outsides of your hands in a low squat (reach arms forward) 
- Place hands down and jump back into high plank to repeat sequence
- Keep spine in neutral and core engaged throughout

Wide Push Up to Froggie

- Start with feet wide 
- Bend one knee and hinge at the hips as you press into the heel (keep other leg straight) 
- Lengthen bent knee and rotate slightly to face front 
- Bend the front and back knees equally to lunge (keep hips square)

Lunge Side Lunge Switch

Circuit 5

- Start with feet directly under hips
- Hinge hips back to come into a narrow squat 
- As you come to stand, pull one knee up into the chest and squeeze into the abs 
- Return to squat and repeat on other side

Narrow Squat Standing Crunch

4 Jump Outs 2 Jump Squats

Circuit 6

- Start on one side of your mat 
- Leap over to the other side leading with one foot as the other follows 
- Repeat in a side to side motion 
- Land with the ball of the foot and then go to the heel

Leap Over

- Start in high planks with feet hip width apart 
- Open to side plank as you lift one arm towards the ceiling 
- Return to high plank and open to other side 
- Keep shoulders directly over the wrists

W4/D3 Bodyweight HIIT

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