Name: Playbook - Derek Pratt - Day 5: Full-body HIIT
Uploaded: 2022-01-22T14:22:10.263Z
Duration: 45 min
Description: Day 5: Full-body HIIT

Starting a beautiful Friday with a CRAZY HIIT workout is perfect!!! 🥵

Devon

The best way to start a Friday!!! LFG! 🔥

Amazing full body workout!!! Really had to bring it 🥵

Today we will be doing 2 full body HIIT Dumbbell Circuits. Let’s get a good warm up and get the mind ready to crush this one! Last workout of the week so push yourself extra!

Here is the first of 2 circuits today! This is going to be physically and mentally tough. Lock in and get ready to bring it!

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through the heel of your front foot
- Lift your knee up towards your chest

Sprinter lunge

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- drop down into a burpee followed by a push up and then back on your feet

Dumbbell bicep curls, burpee, push-up

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side, repeating back and forth

Lateral jump squats

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Using quick feet here standing on one leg at a time 
- Jump strait up in the air pointing the toe at the top to get a full flex of the calf muscle

Single Leg Jump

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position 
- From your elbows push the body up into a push up position and repeat

Plank Push Up

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Round 1

Make sure you water up and keep the body nice and lose going into round 2! This will be very mental. Keep pushing and getting better. Stay locked in and let’s finish strong!

- This exercise combines jabs and jumping Jacks
- staying in the jumping Jack motion add jabs while moving the feet for a full body workout

Punch Jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

Tuck jump

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- curl the arms back up into a shoulder over head press

Dumbbell bicep curls & Press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Day 5: Full-body HIIT

Community

More workouts from Derek Pratt