Name: Playbook - Alexander Karpov - Full body (HIIT + hypertrophy) workout
Uploaded: 2021-01-18T11:47:13.498Z
Duration: 50 min
Description: Full body (HIIT + hypertrophy) workout

Shrey

Warm up very well.

Breathe deep into the diaphragm, connect with your inner body, acknowledge the state you are in. It’s perfect just the way it is. Observe what the mind is doing, and how the body is feeling. Honor it.

Perform all movements consciously. Feel every second of it with every fiber. Breathe deep , align breathing with movements. 
Take your time. No rush. Enjoy yourself and the workout.

Tag me in your instagram stories 👁 and leave me your feedback here once you finish this workout.

Preferably stand on the ground in nature , or at least in open air.

Do 30-60 deep breaths , Inhale through the nose and exhale through nose or mouth.

Feel the air expanding the stomach first , and then chest , going straight into the head.

Breathe deeper ...

Deep conscious breathing

Start with regular air squats

Then jumping squats 

Then alternating lunges 

🔥👽🔥

Dynamic Lower body warmup 🔥🍑💪🏼

Get centered and go for it !
Alternate a high jumping squat with a full push-up. Few reps, then go into hopping , dynamic side push-ups , then again into jumps , and finish off with side jumping squats! 

Wow. 45-50 sec. of madness per round 🔥 2-3 rounds

High intensity , dynamic warmup 🔥

Grab 2 kettlebells/dumbbells
Perform the initial deadlift then from a bent over position perform a row 
Then stand up and perform a shrugging movement!
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Repeat all 3 movements few times (it counts as 1 rep) , so basically 5 reps is 15 movements 
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Keep your spine neutral , lower back always straight!
Row with your elbows toward waistline 
-
Very conscious and controlled movements

Deadlift into bent over row into standing shrugs with 2 kettlebells/dumbbells 
(3 in 1 combo movement)

• lean slightly forward when you go down 
• focus on full range of motion in each rep
• slow and controlled negatives, explosive positives

Chest dips

Perform both exercises without rest in between 

Rest up to 3 min in between rounds

As simple and as effective as it gets 

Just get in a good 
 position with a strong posture ( chest tall , shoulders back, core engaged, elbows close and tight to the upper body )

Curl up with full range of motion and absolute conscious tension In the biceps

Resistance band bicep curls

Stand on the band 

Bend over so that your upper body is parallel with the ground 

Bring the elbows up , keep them super tight and close to the body all the time (DO NOT LET THEM TRAVEL UP AND DOWN)

Extend the triceps up until arm gets fully locked out at the top 

Controlled movements with full range of motion only 💪🏼😎

Resistance band Bent over triceps kickbacks

Resistance band arms superset 3

Inhale consciously for 3 sec.
Hold for 3-6 sec.
Slowly exhale for 6-9 sec

Inhale into the stomach, let it expand, then imagine the wave of oxygen going into the lungs, expanding it just slightly, then finally in the head. Imagine each breath is like a wave 🌊 

Repeat the breathing for few minutes.

When you breathe , notice how the body feels.

Conscious breathing 3-6-9

As soon as you finish your training session, promptly go ahead and get a contrast shower 
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Start with very hot water for 2-3 min. Then very cold for 30-60 sec. repeat 3-9 rounds like that !

Feel rejuvenated and happy 😃

Full body (HIIT + hypertrophy) workout

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