Name: Playbook - Tia Blackley - Day 10 - HIIT
Uploaded: 2023-09-25T00:55:20.196Z
Duration: 45 min
Description: Day 10 - HIIT

Last week, FINISH STRONG!!! All exercises done in a circuit, 5 rounds! You got this!!

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- straight bar, EZ bar, or dumbbells
- bicep curl, then press overhead at the top of the curl

Curl + Press

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

10 lunges down, then back 10

Barbell walking lunges

- classic RDL: back flat, hinge hips back, pull up with hamstrings and glutes
To
- front squat: flip hands under bar, front squat, keep your weight in your heels

Barbell RDL + front squat

- Jump rope with the rope passing under your feet once each jump
- keep elbows at sides, arms bent to 90
- ROTATE YOUR WRISTS to turn rope, do not rotate arms

Jump rope

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

IF TOO CHALLENGING:
- no push up
- push up, row, row, push up, row, row…

Dumbbell push up + renegade row

Full Body HIIT

Day 10 - HIIT

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Day 1 - Full Body

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Day 10 - HIIT

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