Name: Playbook - Emily Samuel - W1/D3 HIIT
Uploaded: 2023-10-08T00:13:31.792Z
Duration: 30 min
Description: W1/D3 HIIT

DAY3 upper HIIT
(Start out by completing 20 reps of everything, after every round decrease it by 2 reps.. until you get down to 2 reps of everything!) example- 20,18,16,14…. 2reps so a total of 10 rounds. 

20-2
Burpees 
Jack Press
Curl into lateral raise 
Mountain climbers 
Eccentric push ups 
(TRX row / if possible)

5 ROUNDS 40/20
Tricep dips 
Shoulder taps 
Dumbbell Tricep kickbacks 
Banded tap outs (plank position) 
Suitcase crunches

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Do a jumping jack with your feet
- simultaneously pressing your dumbbells to the sky

Jack press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- once it’s back down to your sides, raise your dumbbells laterally to the sides with a soft bend in the elbow

DB hammer curl to lateral raise

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with your hands on the floor 
- Bend at the elbows to come down 
- Come down as slow as you can

slow negative push ups

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

20-2 CIRCUIT

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

In a plank position, alternate tapping out hands slightly wider than shoulder width apart with a booty band around your wrists

Banded tap outs (plank)

While laying on your back, bring the dumbbell to the top of your ankles, then return into a hollow position

W1/D3 HIIT

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