Name: Playbook - Tasha Pavlovich - HIIT - Bodyweight - beginner
Uploaded: 2023-06-11T16:04:41.437Z
Duration: 15 min
Description: HIIT - Bodyweight - beginner

- Perform all exercises at high intensity for 30 seconds, with 12 seconds of rest in between. 

- Rest for 60 seconds after completing each round of all exercises. 

- Complete a total of 3 rounds.

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Stand tall with your feet hip distance apart.

- Take a large step forward and lower your body toward the floor. 

- Both legs should be bent at a 90-degree angle at the bottom of the lunge. 

- Push off front leg to rise back up to start, and repeat on the other side.

Alternating Forward Lunge

- Start in a plank position, with your wrists under your shoulders and your feet hip-width apart.

- Touch your left shoulder with your right hand and return to plank position.

- Touch your right shoulder with your left hand and continue alternating sides until the set is complete.

High Plank Shoulder Taps

- Stand facing a box or bench with your hands on your hips. 

- Step onto the box with one foot, placing it entirely on the top, then extend your leg to stand up on top of the box, driving your opposite knee up and to the front. 

- Step back down, then repeat on the other leg. 

- Continue, alternating legs.

Alternating Box Step Ups

- Start in a high plank position. 

- Keep your core tight and head in a neutral position. Your gaze should be straight down on the mat. 

- Drive your knees towards your chest one at a time back and forth. 

- Increase speed as you feel comfortable.

Mountain climbers

- Contract your abs and tighten your core by pulling your belly button toward your spine

- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle

- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position

Push-Up

- To start, lie on your back with your feet separated and flat on the floor. Bend your knees at 90 degrees. Arms should be extended at your sides, fingers pointing downward.

- Lift your head to crunch forward towards your torso. You want to pull your bellybutton in towards your spine. As you hold this position, be sure to not tuck your chin down; you want your neck in a neutral position, eyes directed towards the ceiling. 

- Start reaching one hand at a time towards your heels in a swiveling or side bend motion.

- Continue to alternate each heel touch squeezing your oblique muscles.

- Each rep should be slow and controlled.

HIIT - Bodyweight - beginner

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