Name: Playbook - Tobiloba Samson - W4/D5 HIIT
Uploaded: 2023-03-09T14:03:14.469Z
Duration: 40 min
Description: W4/D5 HIIT

This is going to put your heart on a whole new level. 

Warm-up: 
1. Thoracic rotations 
2. High plank opposite toe touch.
3. High Knees.

Main workout: 
4. Deficit push-ups 
5. Pulse thrusters 
6. Reverse delt fly  
7. Forward lunges to biceps curls.
8. Dumbbell row

-From a deep squat position
-both hands on the floor in between your feet.
-stretch each hand to the ceiling alternately.
-left and right count as a rep.

Thoracic rotations

-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

- Run in place with high knees swinging your arms alternately.

- Increase speed as you feel comfortable.

High knees

- 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

- Start with the dumbbell in front rack
- Push your hips back and lower to be parallel
-Pulse the squats 
- Press through your heels to stand up while pressing the dumbbell up overhead
- Catch the dumbbell on the way down into the next squat and repeat the movement

Dumbbell pulse thrusters

- Start with a dumbbell in each hand, and bend from your hips down.
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Standing dumbbell rear delt fly

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

W4/D5 HIIT

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