Name: Playbook - Tobiloba Samson - HIIT
Uploaded: 2023-05-11T19:54:43.094Z
Duration: 45 min
Description: HIIT

Looking for a quick workout to pump your heart... check these workout exercises. 

Warm-up: 
1. High Plank T-rotation 
2. High Plank opposite toe touch.
3. Jump rope.

Main workout: 
4. Shoulder tap push-ups
5. Mountain Climbers 
6. Bicycle crunches 
7. Jump Squat 
8. Extended Plank Hold.

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

 -At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
 
-Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

High Plank T rotation

-Start the Plank Toe Touch in a plank position with both hands on the ground and feet. 

-Then reach back with one hand and touch the opposite foot, coming into a downward dog-like position. 

-Then return to the plank position and repeat with the opposite hand.

-left and right count as a rep.

High plank opposite toe touch

- Jump rope with the rope passing under your feet once each jump

Jump rope

-Raise body up off floor to plank position by extending arms with body straight.

 -Lower body to floor. Push body upward by extending arms. 

-Slowly tap shoulder with opposite hand and place it back on floor.

- Left and right taps makes a count.

Push up shoulder taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- left and right count as a rep.

Mountain climbers

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- left and right twist count as a rep.

Bicycle crunches

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

Jump squats

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down or pike up
- Keep your core engaged
-The goal is to get as closer to the ground as possible witht the right form.

HIIT

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