Name: Playbook - Tracy Harmoush - Adv. Weighted HIIT (gym or home) -beginner version explained
Uploaded: 2023-09-01T14:10:18.009Z
Duration: 45 min
Description: Adv. Weighted HIIT (gym or home) -beginner version explained

Nadine

Advanced Weighted HIIT but with a beginner version and home version explained in each exercise. Have a read through in the description section of each exercise before you start. Lezgo!

Modified version and beginner version explained in the description of each exercise. Have a read before you start

* Modified version : barbell speed squats 
* Alternative : Can also be done with dumbbells on your shoulders 

Go light on the weights. 
Jump Squat with the Barbell.
Grip the barbell tight against your shoulders when jumping.
Always keep your knees popping out to
Land on your heels, not your toes.

Barbell Jump Squat

* Modified version : Australian pull ups or pull up with a resistance band 
* Hom version : bent over dumbbell rows with both hand 

Palms facing you 
Shoulder width apart
Pull yourself up to get your chin over the bar
And extend fully

Chin Ups

Modified Version : just a lighter weight 
Home version : dumbbell sump squat to half burpee (hands remain on the dumbbells) 

Wide stance, toes pointed out
Knees popping out
Opposite grips on the bar for stability 
Hands grip shoulder width apart 
Hinge through the hips 
The barbell stays right on your shins the whole way up and down. 
Keep your core tight. Back arched at all times 
Jump back into a half burpee
Stabilise first and get the barbell CLOSE TO TOU YOUR SHINS and repeat. Don’t rush. 
Never pull the barbell away from your shins.

Barbell Sumo Squat to Half Burpee

*Modified Version : single broad jumps

Jump as far as possible
Don’t pause after the second jump
Jump with flexed feet so that you land on your heels and not on your toes
Land with knees popping out to land on your heels.

Double Broad Jumps

Set A

Modified version : 20m instead of 40m
Home version : 1min high knees 

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position
- keep the weight light to medium in order to sprint, not walk.

Sled Push

Modified version : no weights
Home version : leg raises 

Hook your feet to the cable machine
Keep them flexed
Lay on your back and hold a bar behind you or someone’s ankles.
Bring your knees towards your chest
Keep the weight light to medium.

Cable Crunches

Heels planted on the floor
Shoulder blades off the floor
Elbows stay wide open
Crunch to a seated position 
Drop back down without your shoulder blades touches the floor into a resting position.

Crunches

Set B

Adv. Weighted HIIT (gym or home) -beginner version explained

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Adv. Weighted HIIT (gym or home) -beginner version explained

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