Name: Playbook - Chloe Trca - Functional HIIT Circuit Workout
Uploaded: 2023-05-15T22:22:45.345Z
Duration: 45 min
Description: Functional HIIT Circuit Workout

You’ll only need 
- a box or bench 
- dumbbells

You’ll need the following 
- a box 
- dumbbells

- squat down to where your glutes lightly touch the box 
- as you sit on the box…explosively jump up

Box jump squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Circuit #1

You’ll need the following 
- a dumbbell

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm KB swing

- place a dumbbell directly above your head keeping your arms close to your ears 
- engage your core, squeeze it in tight 
- drive one knee up to a 90 degree bend and continue in a marching movement

Overhead db hold knee drive

- Take a single dumbbell from the ground to your shoulder
- Lower into a squat
- At the top of the squat press the dumbbell overhead
- Lower weight
* Work both sides

Dumbbell cluster (single)

Circuit #2

- Use a bench or box and get into a push up position 
- lower down to where your chest almost hits the bench 
- explosively push up and pop up off the bench before coming back down to push up position

Plyometric push-up

- hold dumbbell directly overhead keeping arms close to your ears 
- complete walking lunges 
- keep core engaged and arms up above head

Overhead dumbbell hold walking lunges

Dumbbell oblique side crunches

Circuit #3

Functional HIIT Circuit Workout

Core workout

Great! I loved how there was bits of cardio in it with the lifts too! Really made me sweat!

Valerie

Catie

Ashtyn

Full body | dumbbell only

amazing!!! I’ve done this same workout twice & upped my weight !!

complete all sets and then move to next exercise or do a full round of each (set) 5 exercises. rest in between each set or each set of the entire circuit (5 sets)?

Functional HIIT Circuit Workout

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