Name: Playbook - Aubri & Liv - 4/27: FULL BODY HIIT STRENGTH + CORE HOME
Uploaded: 2024-04-28T18:07:39.229Z
Duration: 60 min
Description: 4/27: FULL BODY HIIT STRENGTH + CORE HOME

Warm Up: Incline Walk is optional. You could perform any type of cardio here to get warmed up (jump roping, rebounding, walking backwards, light jog, rowing, etc.) Perform one set of each exercise. Repeat if needed.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

- On the ground, with your legs and chest lifted
- Continuously tuck one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

- Shuffle your feet side to side 
- While engaging your core, alternate reaches across your body
* 10 reps per side

Alternating side reach

- Start with arms straight out to one side of your body
- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
* 10 reps each side

Straight arm crunches

Warm Up + Activation

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise
* 10 reps each side

Dumbbell single leg hip thrust

- Place one knee on a bench, one hand in a push-up position. Body parallel to the floor with back straight, one hand holding the dumbbell onto your side.
- Pull the dumbbell up to the side of your chest, keeping arm close to the bodv.
- Lower the dumbbell returning to starting position.
- Complete all reps on one side before switching to the other side.

Dumbbell Single Arm Bent Over Row

SUPERSET

- Begin with dumbbells in each hand and feet a little more than hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Sumo Dumbbell RDL

- Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol squat

- Starting on all fours, ensure that your spine is a neutral position. 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Sweep your torso forwards to bring your nose past your hands. Press your hands into the mat to extend your arms to return in the starting position.

Tricep Circle

CIRCUIT

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- Take a big step to the side
- Land with your heel, flower your hip and body until your knee and hip are at a 90 degree angle, and lower dumbbell to the ground 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position and press dumbbell overhead

Lateral lunge to press

CIRCUIT 2

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- Start in a squatting position with dumbbell held a chest height
- Slowly rotate into a bent over position 
   - legs will be straight with a slight bend
   - dumbbell locked in at chest w/ elbows glued to side 
   - straight back
   - core engaged 
- Slowly rotate back into the squat position 
- That is one rep. Repeat for however many reps needed

Frog Squat

- Place your arms behind your head
- Raise your legs
- At the top raise your hips off the ground

Reverse crunches

- Sit into a squat position 
- As you raise, use your core to lift one of your legs to at least a 90° angle 
- Return to your starting position and repeat to the opposite side

Squat to High Kick

- Start with your feet close
- Slightly hopping, you will drop down into a wide squat pushing your knees out, facing one direction 
- Hop back up to starting position, facing forward 
- Repeat squat on the other side

Surfer Pop squats

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start on your side, with your elbow on the mat, knees stacked together, and feet behind you.
- Drive your hips up off the floor and forwards.
- Open your knees while keeping your feet together.
- Return to the start position, and repeat for desired number of repetitions.
- Repeat on the opposite side.

Clamshell with Hip Lift

CORE + CARDIO CIRCUIT

4/27: FULL BODY HIIT STRENGTH + CORE HOME

The core/HIIT circuit at the end had too much going on, so it was really hard to transition quickly and remember what the next exercise was… other than that, great workout!!

4/27: FULL BODY HIIT STRENGTH + CORE HOME

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