Name: Playbook - Ally Yanecek - W3/D5 HIIT Shred
Uploaded: 2024-01-22T02:28:47.869Z
Duration: 30 min
Description: W3/D5 HIIT Shred

Equipment: dumbbells 


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


Circuit: 4 rounds
-       RDL to squat x 10
-       Curtsey lunges x 10 each
-       Wide to narrow push ups x 5 each
-       Seated bicycles x 20 each
-       Kettlebell swings x 10
-       Burpees 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

- Core tight, keep dumbbells close to legs
- RDL: sink hips back, squeeze glutes to stand
- Squat: reach butt back and down, squeeze glutes and thighs to stand 


Back should not round out at all. If it does…
1) tighten core more 
2) don’t reach as low 
3) work on hamstring and glute flexibility afterwards

RDL to Squat

- Start with feet shoulder width apart 
- Lunge backwards at an angle
- Squeeze the glute on your stance leg to return to standing

*You should feel this on the outsides of your hips
*Keep your belly button facing forwards the whole time

Curtsy Lunges

- Hands ~3” wider than shoulders on each side
- Lower, then squeeze chest to push up
- Hands just below shoulders
- Lower, the use triceps to push up 


Modification: perform on knees

Wide to Narrow Push Up

- Prop self up on glutes, lean back 45 degrees, straighten legs to 45 

- Activate core to bring opposite elbow to knee


Modification: lower to ground and perform flat on your back
Advancement: place weights on your shoulders

Seated Bicycles

- With chest lifted and core engaged bend at the waist
- Lift weight off the ground allowing it to swing between your legs
- Drive your hips forward propelling weight forward and up
- Stopping just in front of the shoulders 
- Allow weight to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell / Dumbbell Swing

- Hope back to plank
- Drop belly to floor
- Hop up to squat position
- Jump to ceiling


Modification: tap take the hops out and step into each position; Don’t drop to stomach

W3/D5 HIIT Shred

More workouts from Ally Yanecek