Name: Playbook - Emily Samuel - SUMMER BODY SHRED 🥵
Uploaded: 2023-10-08T00:13:31.698Z
Duration: 18 min
Description: SUMMER BODY SHRED 🥵

Quick hiit that will keep you super sweaty!! 🥵

Complete all 6 exercises back to back, then go down by 1 rep each round! Example x10 reps your first round, 9 reps your second round, 8 reps your third round.. etc!
* (Jumprope is the only thing that stays at 1min 

If you don’t have a Jumprope- feel free to do another form of cardio instead (high knees/burpees/ jumping jack/ etc)

Jump over the rope each time it circles around. If you can, alternate kicking kicking your knees up

Jumprope (high knees)

- 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 deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Complete: Alternate a reverse lunge in each leg 
- Curl the dumbbells and do an Arnold press one you complete the lunges

Alternate rev lunges into curl press

- Come to a deep lunge position leaning your forearm onto your front leg 
- With the dumbbell pointing slightly downwards, pull your elbow your back and the dumbbell to your hip (make a J formation instead of going straight up and down) 
- For added back isolation, place your thumb on top of the handle of the dumbbell rather than wrapping it around

Single arm bent over row

- From a high plank position
- Bring one knee out and forward up to the outside your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

LADDER WORKOUT 🥵

SUMMER BODY SHRED 🥵

I love this workout! It’s perfect when I’m short on time but want something that kicks my butt…but in a friendly way ; )

One round or two of the high intensity.  I’m assumed 1 the way it was marked.  But not 24 minutes. Others wise perfect for getting my heart going.

Blaik

Maria

24 min FULL BODY HIIT 
(W/ dumbbells)

Antonia

Michelle

Lisa Greg-uanseru

FULL BODY SHRED 🥵🥵

Mailin

QUICK HIIT (BODYWEIGHT)
18 mins

This one was amazing not sure why it didn't let me put 5 starts but def 5 start short and so effective!!

FULL BODY HIIT

I was only able to finish 3 sets since I’m having trouble getting back my stamina after getting mild COVID. This one’s a killer though, thank you for the push! 🥵

Marga

Jillian

Sweating and amazing! Great workout :) #Sweatysundaymorning. Ty!

Jean

BODYWEIGHT HIIT

Great! I found it not to hurt my knees with the jumping!

15 MIN LOWER BODY HIIT (BANDED)

FULL BODY  (DUMBBELLS)

30 MIN CARDIO & ABS

SHRED HIIT 😮‍💨🥵

FULL BODY FAT BURN

FAT BURN HIIT (full body)

Took some time off for the holidays but I’m back and sore !

SUMMER BODY SHRED 🥵

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