Name: Playbook - Taylor Mei - W1/D5 DAY 5: 20 min HIIT
Uploaded: 2024-04-01T13:08:26.674Z
Duration: 45 min
Description: W1/D5 DAY 5: 20 min HIIT

I hate you in a good way, I’m on the floor now 😃😃

Samer

Dora

Rafidah

I liked it! Hard but not to where I want to give up

Mariya Alexander

Ulrika

Aleksandra

Sooooo tough!!! If you really sprint hard this is killer. Only got 3 rounds cause I was DYING

Annie

This HIIT work was AMAZING!! I couldn’t finish all 5 sets in the 20 min AMRAP so I timed myself to see how long it would take me to finish and ended at 22 mins. Looking forward to pushing myself harder next time to get it in that 20 mins with same weights or heavier 💪

Megan

Well that was tough but a fantastic challenge. Completed ok but definitely advanced. Loved it though.

Taylor

Augusto

Cathy

Sidney

Warm-up: 
5 min cardio  
Inchworm to cobra x 5 
Elephants x 5 
Front lunge to WGS x 5 (each side) 
90-90 hip openers x 8 
Banded pull aparts x 10 
Cats and camels x 5 

20 minute AMRAP: 
30 sec treadmill sprint 
DB alt lunge to OH press x 15 
Mountain climbers x 25 (each side) 
DB sumo squat pulses x 15 
Plank shoulder tap to pushup x 8 
30 sec rest

5 minutes cardio  
Inchworm to cobra to child's pose x 5 
Elephants x 5 
Front lunge to WGS x 5 (each side) 
90-90 hip openers x 8 
Banded pull aparts x 10 
Cats and camels x 5

- Walk on the treadmill set to an incline

Treadmill incline walk

- Perform an inchworm out to full extension
- Transition into cobra pose
- Transition in to child's pose
- Reverse inchworm back up to starting position

Inchworm to Cobra to Childs Pose

- Stand in a stagger stance 
- Hinge at the waist and bend the back leg slightly as you swing your arms forward in an elephant trunk manner
- Work both sides

Elephants

- Get into the kneeling hamstring stretch position
- Rock back as you  reach over head opening up and twisting
- Transition back to the starting position

Lunge to WGS

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating knees and your body 180 degrees and your knees in opposite 90’s

90-90 Hip Openers

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

Warm Up

Treadmill sprint x 30 sec
DB alt lunge to OH press x 15 
Mountain climbers x 25 (each side) 
DB sumo squat pulses x 15 
Plank commando to shoulder tap x 8 
30 sec rest

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

DB Alt Lunges to OH Press

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

Plank Commando to Shoulder Tap

20 MIN AMRAP

W1/D5 DAY 5: 20 min HIIT

Oh my goodness! I cannot tell you how happy this has made me! I literally (and I mean literally) have spent years terrified to press the play button of any fitness video, simply scared to fail and the consequences of thoughts that I would plunge myself into in response. That said, I honestly really enjoyed this session!

It actually made me feel so good about myself and I actually am looking forward to the next session. I was scared that the session would be too hard for me (as someone who had lost a lot of muscle from a past eating disorder) however the fact that we can go through this in our own time gave me so much confidence to push myself. My legs feel like jelly but my pride feels restored!! Thank you so much!!

Tilly

Fatma Fahmy

Kyla

W1/D1 DAY 1: Lower Body

I think it can use more upper body, I already used to work out but felt I can do more at the end for upper body

It was awesome! I felt I really challenged myself!

W1/D2 DAY 2: Handstands & Core

Ooo it was hard but I will be so thankful for it in my next gymnastics session!

Rylee

Rachit

W1/D3 DAY 3: Single Leg Strength

Girl you are insane. I’m dead ❤️💀

Nicole

Excellent workout, if this does t help me get my pull ups in place, nothing will! Thanks T!

W1/D4 DAY 4: Calisthenics Upper Body & Core

Really good workout! Just enough to get very tired but not too worn out to be unable to do another session tomorrow!! Definitely great for my gymnastics practice!!

The starfish cruch was the most difficult to do. The core is definitely burning 🔥🔥🔥

W1/D5 DAY 5: 20 min HIIT

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