Name: Playbook - Tobiloba Samson - W3/D3 HIIT
Uploaded: 2023-03-09T14:03:14.439Z
Duration: 45 min
Description: W3/D3 HIIT

Looking to surprise your heart in a new way, give this workout a shot. Check out these workout exercises. 

Warm-up:
1. bodyweight reverse lunges to arms stretch. 
2. High Plank Opposite toe touch
3. Jump rope 

Main workout : 
4. Deficit push-ups 
  .Thrusters 

5. Dumbbell deadlift 
   . Renegade row 

6. Forward lunges biceps curls 
   . Commando Plank 

7. finisher: High Knee Burpees 
12-15 reps (1 set only)

- Stand with your feet close
- Step back into a reverse lunge with both hands stretching backward. 
- Stand back up to the starting position
* Work on both sides

Bodyweight reverse lunges  with arm stretch

-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

This is how to execute this circuit workout, you do the push-ups, then the thrusters almost immediately. Then you rest for 2 minutes before the second round for a total of 4 rounds in all. 

Then you repeat for the next superset and the flow continues just the same.

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebells overhead
- Lower the kettlebells back to your shoulders repeating the movement

DB  thrusters

Push-ups + Thrusters

This circuit includes 2 exercises, dumbbell deadlift, and renegade row.  You perform the desired reps for the deadlift and move into the next exercise immediately. You rest for 2 minutes after every round, if you need more rest do well to take it.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlift.

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Deadlift +  row

This superset consists of legs and arms. You finish the first exercise and move on to the next one. When you finish the first round, you rest for 2 minutes and to the next till you are done with the 4 rounds.

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Curl the dumbbells one at a time
- Step back to the initial position
- left and right curls count as a rep

Dumbbell forward lunges to biceps curls

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend both arms at the same time.

Commando Plank

legs + arms

-Start with high knees running in place.
-Arms swinging alternately.
-Count 4 high knees after drop into a burpee
-repeat the process again.

W3/D3 HIIT

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