Name: Playbook - Zac Perna - HIIT 3
Uploaded: 2022-03-23T19:56:44.837Z
Duration: 30 min
Description: HIIT 3

E3MOM
Every 3 Minutes x 10
1 minute MAX Erg (any)
5 Burpee
10 KB Swing
15 Air Squat or Push Up

Notes: Move hard and fast to complete all movements within a 3-minute window. Rest in any remaining time. Complete 10 Rounds.

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

Burpee

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Attack the hips, don’t let the kettlebell swing low.
- Aggressive hip thrust
- Elbows in tight to the body 
- Short abs at the top, don’t extend them

KB Swing

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

HIIT 3

High Intensity Interval Training (HIIT)

Low Intensity Interval Training (LISS)

When & How Often Should You Do Cardio?

HIIT 3

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