Name: Playbook - Tia Blackley - Day 4 - HIIT
Uploaded: 2023-09-25T00:55:20.169Z
Duration: 45 min
Description: Day 4 - HIIT

How many step ups are you supposed to do?

Completely out of breath and sweating! So good!

Katelynn

The goal for this workout is FAT BURN! So, keep your heart rate between 60-80% of your max heart rate. Max heart rate = 220 - your age. 
Kick ass and take names!

Let’s burn some calories. Here’s a combination of HIIT and strength exercises to ensure full body work. Only rest if you MUST. This one’s gonna get sweaty

- 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

- hold weight in goblet position
- step up onto a bench or box using the working glute (try not to launch off the ground with other leg)
- come down slowly

To avoid tripping risk, do all of the reps on ONE leg, THEN switch legs

Goblet step ups

1. Place your feet on an elevated surface 
2. Bend at the elbows to come down 
3. Engage your chest as you come up

Decline push up

- jump into a lunge position, then alternate the lunges to each side

Lunge jumps

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Full body BURN

Day 4 - 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 4 - HIIT

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