Name: Playbook - Trevor Siggs - Full Body HIIT + Core (Week 1)
Uploaded: 2022-12-03T06:22:38.501Z
Duration: 45 min
Description: Full Body HIIT + Core (Week 1)

👍🏽 took me awhile to figure out how to get on the oblique machine

Joe Anthony Casas

This day will be all about HIIT style training (High Intensity Interval Training). We will utilize a lot of body weight movements and some free weights for various styles of exercises. You really want to aim to keep minimal rest periods in between each round of exercises. The best way to do this workout is to perform all 3-4 sets of each exercise with only 30-45 second rest in between each set. So the first exercise should have all 4 sets completed within 5 minutes. Then repeat this for the other 5 exercises that are listed. You should definitely break a sweat while doing this so if you find yourself not sweating much by the end of it, you may need to cut shorter rest time in between all sets/exercises.

In every chest training session, I always recommend a body weight lift, especially push-ups. This will be a fun and challenging push-up variation you can try. You want your feet to be on a normal bench or box, and you can set up either DBs or KBs both standing upright, this will allow you to get that deeper range of motion for added benefits. I will say, start with heavier and wider DBs or KBs if it is your first time doing these. The lighter weights can get very wobbly if you cannot fully control yourself on each rep. Have fun but challenge yourself!

Decline Push Ups (Elevated)

In this exercise you will be targeting the triceps. If possible, make sure you have a level surface for your hands and feet, when they are level and above ground it creates a deficit and a deeper range of motion for added resistance. Keep elbows tight and do not let them flair outwards when pushing up.

Seated Dips

Here is another exercise that will isolate and target your quads and hamstrings. Do your best to keep your balance stable at all times. Keep the leg that is not squatting out in front and straighten it (if possible, if not a slight bend is fine.) Pause for 1 second on the bench and squat up as fast as you can with control, make sure your weight is on your heels and not your toes. Aim for 12 for each leg

Single Leg Bench Squats

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position
- Find a comfortable position for your feet, remember this is seated, I always use the lat pull down seat when performing these 
- Find a heavy enough weight that will require just enough strength to fill perform a crunch

Seated Cable Crunches

In this exercise you’ll be hitting the upper parts of your back due to the grip (overhand grip). You DO NOT need to utilize a yoga ball, however the yoga ball helps you focus on core stability throughout but you may use a regular stable object (bench, box, etc.) if you need to. Make sure hips stay aligned with back in a natural straight line. Reps will be till failure.

Inverted Pull-Ups

Here you will perform jumping lunges but after you lunge each leg you jump into a squat jump and then back to lunges, then squat and etc. Be sure to really jump off the ground to get that added effort in and make sure your getting low on each lunge and squat. These are great for practicing balance and stability as well. 15 reps means 30 total lunges (15 for each leg) and 15 squats.

Lunge/Squat Jumps

Here you will be targeting the sides of your abs and the obliques. The bench you what to use is called a glute/ham. This bench is perfect you these because it allows you to get a deep extension and isolate the entire oblique. Once you get the form and reps down, you can add weight by holding a lighter weight plate. 12-15 reps each side is the goal.

Full Body HIIT + Core (Week 1)

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