Name: Playbook - Alexandra Yaeger - Full BodyHIIT (home or gym)
Uploaded: 2023-07-09T21:31:23.368Z
Duration: 45 min
Description: Full BodyHIIT (home or gym)

Juanita Loftis

Complete each movement for 40 seconds! Rest for 20 & repeat 4 times!

1/2 burpee curl to press

Jumping Jack Hugs

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

DB single leg glute bridge

DB Reverse Lunge

Circuit One:

Complete each movement for 30 seconds with no rest between exercises. When the 4 movement are complete, rest for 60 seconds and repeat for 4 rounds.

Alt. Stability Plank

High Knees

Assisted push up

Weighted Full Body Crunch

Circuit Two:

Complete each movement for 12-15 reps, minimal rest between exercises. Rest for 60-90 seconds when the round is completed & complete the circuit 4 times. 

- Use two dumbbells in place of barbell when needed

Pushback Plank Hold

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Tricep Kickbacks

Lay on a decline bench or sit up bench. Hold yourself in place by grabbing the top of the bench, above your head. Set the dumbbell on the floor, standing straight up. Grab the dumbbell between your feet and pull your feet towards your glutes. Continue for the set reps. Be sure to keep your back flat and don't arch.

Lying DB Hamstring Curls

Using a close grip, lift the bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
Lift the bar back to the starting position by extending the elbow and exhaling.
Repeat.

Full BodyHIIT (home or gym)

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