Name: Playbook - Ashley Palmer Fitness - HIIT!
Uploaded: 2024-04-08T03:58:26.877Z
Duration: 30 min
Description: HIIT!

I love a good HIIT workout! Combined with strength this one will leave you dripping! 
Only 5 exercises going 4 rounds. 
You got this!

5 moves. 20 reps for all. 4 rounds! Rest 90sec in between
YOU. GOT. THIS!

- Stand with feet out wide and grip the handle of the kettlebell  *if using a dumbbell hold one head of the weight*
- Squat down bringing the KB through the legs. The back should be flat and you should be leaning forward slightly with knees bent
- Swing the weight through the legs and up to about chest height

KB Swing

- Stand in a neutral position with weights down by your sides
- Squat down by hinging at the hips, pushing the booty back and keeping the knees behind the toes
- The weights will stay by your sides as you squat
- Coming up from the squat bring your weights up to your shoulders and as you stand press the weights above your head for an overhead press
- repeat the movement

Squat Thruster

- Come into a quadruped position and pull the core and pelvis in to engage the core and flatten the back
- Bring your toes on the floor and hands below shoulders
- Lift your knees off the floor to a bear crawl hold and hold for the duration of the exercise
- As you are in bear crawl alternate tapping your shoulders
MODIFICATION- Eliminate the shoulder tap and just hold the bear crawl position

Bear Hold Shoulder Taps

- Start in a quadruped position with toes on the floor 
- Take one leg through the front of the other leg and at the same time take the opposing hand off the ground
MODIFICATION: Start by walking through the steps then when you get the hang of it you can hop through the movement

Break Dancers

- hold one or two dumbbells up at chest/shoulders
- one one side step leg forward in lunge position then back to center and follow through to back lunge
- in a lunge both legs should be at a 90deg or square position

Forward/Backward Lunges

HIIT CIRCUIT

HIIT!

Full Body

full body strength

Full Body Circuit

I couldn’t finish all of this workout….kicked my butt…It was awesome!

HIIT!

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