Name: Playbook - Dora Antal - HIIT + Upper body
Uploaded: 2022-10-25T09:09:57.946Z
Duration: 45 min
Description: HIIT + Upper body

I’m definitely all warmed up now 🤣👍

Claire

Dumbbell upper body exercises combined with High intensity interval exercises + an extra Run +Row circuit at the end.

To complete this workout you need heavy dumbbells  and a treadmill and rowing machine. 
If you are training at home you can switch the treadmill part to burpees ,and the rowing machine part to high knee stationary run. 


Round 1,
Main exercises: 
10 reps of Squat + shoulder press (heavy weight) 
10 reps of Single arm dumbbell row ( heavy weighs )
10 modified push ups 
In between the exercises do 30 seconds of skiers

Round 2,
Same exercises with the dumbbells 
In between exercises do 30 seconds of high knees 

Round 3 ,
Same exercises with dumbbells
In between do 30 seconds of pop-squats

Extra Finisher: 1 min run (as fast as u can) + 200 m rowing 
Repeat 3x

45 seconds run 
100 m run
Repeat 3x

Squat + Overhead press

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- From kneeling position 
- Place 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

Modified push ups

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

High knees

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

Banded pop squats

Upper body + HIIT circuit

HIIT + Upper body

Zsofia

Warm up

Full body workout 🔥

Dora

First and second block was together and 3x60 sec. Exercises are choosen smart, exactly what i just needed 👍

HIIT + Upper body

Community

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