Name: Playbook - Tobiloba Samson - HIIT
Uploaded: 2023-05-11T19:54:43.118Z
Duration: 40 min
Description: HIIT

Are you in for an explosive hiit workout, if you are a busy person. This is your go-to. Its pretty time effective. 

Warm-up:
1. Shoulder taps 
2. Oblique stretch 
3. Squat kick out 

Main-workout: 
4. Push-up climbers 
   . Air Squats 

5. Plank Press 
  . Superman 

6. Bicycle crunches 
  .Russian Twist

- Start standing shoulder-width apart  
- Tap your shoulders and raise your hands up
- Return to the starting point.
-Perform for desired reps

Standing Shoulder taps

-Stand shoulder-width apart with your right hand bending towards your left side.

-Hold your waist with your left hand. 

-rock every rep.

-repeat the sequence on the other side too.

-perform for the desired reps

Standing oblique stretch

-Stand shoulder-width apart 
-lower into a deep squat engaging your core. 
-Stand up and kick your legs out with the opposite arm stretched out to meet your toe
-repeat on the other side
- perform for the desired rep.

Squat to kick out

This is a typical HIIT workout. You perform the first exercise for 40 secs and rest for 20 secs before you perform the next exercise. You will rest for 2 minutes after each round for a total of 4 rounds.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- left and right count as 2 reps 
-Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Climber Push ups

- Stand with feet shoulder-width apart
- Lower into the bottom of a squat pushing your hips back and down
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be in line with your toes

Air squats

Push-ups + Squats

-Start from an elbow plank position 
-Keeping your core engaged 
- stretch your hand out alternately, one at a time.
- reduce your rotation as much as possible. 
-Keep your core fully engaged.

Elbow Plank Press

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Plank Press + Superman

- 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

- Lean back to about 45 degrees, keeping your back straight and core engaged
- With your feet on the floor rotate your torso
- Touching the floor on each side
-left and right count as a rep.

HIIT

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