Name: Playbook - Ally Yanecek - W1/D5 Full Body HIIT
Uploaded: 2024-01-22T02:28:47.827Z
Duration: 25 min
Description: W1/D5 Full Body HIIT

Equipment: dumbbells 


Don’t grab your heaviest weights. Go lighter and focus on moving faster and more explosively.


Circuit: 5 rounds 

-       Squat and press x 10
-       Shuffle to vertical hop x 10 each way
-       Lunge knee drive x 10 each side
-       Jumping jack fwd hop x 10
-       Push up to superman x 10

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10
- High knees x 50 
- Jumping jacks x 50

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Full Body Warm Up

- Dumbbells at shoulders

- Sink hips back into a squat

- Squeeze glutes and quads to explode to stand and float dumbbells overhead

- Slowly lower dumbbells


Modification: squat, stand, steady yourself, THEN perform shoulder lress

Squat to Shoulder Press

- Shuffle to feet together to hop up

1 rep = shuffle to L and hop, shuffle to R and hop

Modification: do a calf raise rather than the vertical hop
Advancement: perform quicker, jump higher

Shuffle to Vertical Hop

- Tighten core, don’t let your back arch

- Rely on that front stance leg

- Lunge leg back, dig stance leg into ground (think about pushing ground away), knee drive 

Control, balance


Modification: tap foot down b/w the lunge and knee drive

Lunge to Knee Drive

- Jumping jack
- Feet together
- Hop forwards, then back


Modification: step to each position - 
step out R, then L
step in R, then L
step forward R, then L
step back R, then L


I like this one because it adds in different planes of movement: frontal and sagittal plane

Jumping Jack to Forward Hop

- Plank position… tighten core
- Slowly lower to stomach
- Squeeze glutes and perform a Superman
- Brace core and push up (think about pushing floor away from you)


Modification: perform push up on knees

W1/D5 Full Body HIIT

Community

More workouts from Ally Yanecek