Name: Playbook - Ashley Palmer Fitness - Full Body Strength + HIIT
Uploaded: 2024-01-05T21:11:45.970Z
Duration: 45 min
Description: Full Body Strength + HIIT

This full body workout is so fun and has a perfect mix of strength and cardio. It'll leave you feeling strong and tired at the same time haha

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Choose between walking 10min on a slight incline or go a couple rounds through the warm up exercises. Getting your muscles warm will always help prevent injury and increase your performance ability.

- 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

- Start by standing with feet hip width apart
- step one leg out making sure to not cross the foot in front of the body but keeping it level with the hip and come down in squat
- both legs should be at a 90deg angle
- come back to center and alternate legs

Alternating Lunge

- Come down into the floor with your hands directly below your shoulders. *To help reduce pressure on your wrists, try digging your fingers into the floor.
- Extend the legs straight back keeping the feet level with your hips
- Your back should be flat and booty tight as you engage your core. Hold for duration of exercise

High Plank Hold

- Come down on the floor in a high plank with hands below shoulders, legs out long with back flat, core engaged and head in neutral position
- Begin to bring body down into a push up by bending your elbows and taking arms out at about a 45deg angle
- You will lead with your chest/nose bringing your entire body down
- Once in the down position really engage your core muscles and squeeze your glutes to help keep your body in a straight line and push back up to start position

Regular Push Up

- Grab a long resistance band and fold in half or thirds. 
- Hold chest height and pull in an outward motion, squeezing the shoulder blades together and rhomboids/traps down in the back. 
- Pull in pulse like motion

Banded Pull Aparts

WARM UP

- Start by standing in a neutral position with your dumbbells down by your sides
- Alternate lunging backward for a reverse lunge and as you lunge back bring your weights up to the shoulders for a bicep curl
- Make sure to keep the feet hip width apart as you lunge back making sure not to cross the foot behind causing instability

Reverse Lunge to Curl

- Lie supine on a bench with the feet planted on the floor and back pressed into the bench
- Hold the heads of the dumbbell and press it out away from the chest to the start position
- Bring the weight back over the head and once above the head bend the elbows bringing the dumbbell completely over and passed the head
- Pull upward to bring to start position above the chest

DB Pullover

- Lie supine on the floor with your legs straight up from your hips while holding a single dumbbell out from your chest
- Keep the upper back off the ground pushing that weight towards the ceiling
- alternate dropping one leg down then the other keeping the heels from touching the floor
- You core should be engaged the whole time keeping the low back pressed into the mat
MODIFICATION- You can modify by eliminating the weight and tucking your hands below your low back for better back support

Alternating Leg Drop

- Start standing, drop dumbbells to the ground and jump legs back to high plank position
- Jump back in, stand then press over head

Burpee with Press

Full Body Circuit #1

(10 each side)
- Come down into a wide squat position with feet slightly turned out
- Make sure to keep the knees back behind the toes, core engaged and booty back in low squat
- With weight in one side place forearm on the inside of the leg with dumbbell down and other hand placed just inside the leg for balance
- Stay in low squat position for duration of exercise as you curl on one side then the next

Concentration Curl

- Feet hip width apart
- DB's down by sides
- Bring weight straight out to the side, then at a 45deg angle and finally finish with a front raise
- Each raise is equal to 1 rep

3-way Lateral Raise

- Come down on your mat in a quadruped position with joints aligned (knees below hips, hands below shoulders)
- Place the toes on the ground and with an engaged core and flat back bring the knees up off the ground and tap back down
- The challenge is to keep your core engaged the whole time with the only movement being your knees coming off the ground and tap back down. You will have little movement in your back but try to remain as flat as possible

Bear Crawl Taps

- In this cardio exercise you will take the elbow to the opposite knee by crunching in. Start by doing a 2 step shuffle then raise the knee up and elbow down to meet

2-Step Heisman

Full Body Circuit #2

This EMOM finisher will kick your bootay in the best way. If you have never done an EMOM before it means "every minute on the minute" Press start on the timer and go through each exercise listed below resting with whatever time you have remaining left in the minute. When the minute is up you start again. You are going 5 rounds, so 5 minutes. 
TIP- the faster you go the more time you have to rest
Tell me what you think in the comments!

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

- This is a great power exercise to get that HR up all while using full body strength
- Start by taking those feet wider than your hips and place a dumbbell on the floor in between them.
- Bend down to grab the weight and using your lower body lift the weight up over head extending the arm all the way straight
- Bring the weight back down to the floor and alternate arms

Alternating Snatch

- with band on your quads sit down in a C-sit position (leaning back slightly to engage the core- it should be shaking a little)
- with arms above head and heels on the floor bring one leg up taking hands on either side of the knee then alternate sides

Full Body Strength + HIIT

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