Name: Playbook - Zac Perna - HIIT 1
Uploaded: 2022-03-23T19:49:17.059Z
Duration: 30 min
Description: HIIT 1

EMOM (Every Minute on the Minute)

Movement Prep: Mobility Routine

EMOM'30
Minute 1: Max distance on any Erg (Bike, Ski, Row or other)
Minute 2: Forearm Plank
Minute 3: Rest (or Burpee)

Notes: The challenge is to maintain the Plank under fatigue and control the diaphragm. Any time you drop throughout Minute 2 (breaking the plank), that constitutes a 3 Burpee penalty. 1 drop = 3 Burpees in Minute 3. 2 drops = 6 Burpees in minute 3, and so on.

Bike erg

- Shoulders over elbows
- Hips in line with chest

Forearm Plank

- Don’t worm your body
- Hands above your head

Burpee

HIIT 1

High Intensity Interval Training (HIIT)

Low Intensity Interval Training (LISS)

When & How Often Should You Do Cardio?

Damper (Resistance Level of Cardio Machines)

HIIT 2

HIIT 3

HIIT 4

HIIT 5

LISS 1

LISS 2

LISS 3

LISS 4

LISS 5

Rowing Tutorial

Skiing Tutorial

Bike Tutorial

Mobility Routine Pre-Cardio

HIIT 1

More workouts from Zac Perna