Name: Playbook - Dora Antal - Quick 30min Full Body HIIT session
Uploaded: 2022-10-25T09:16:39.830Z
Duration: 30 min
Description: Quick 30min Full Body HIIT session

Dora

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

Zsofia

The perfect total body workout 🔥
All you need is 30 minutes to complete this workout. 
8 exercises 3 rounds , 1 min rest between rounds.
1st round 60 seconds each exercise 
2nd round 45 seconds
3rd round 30 seconds 
And if you are hardcore you can add one more round and choose the time according to your fitness level. 💪🏼🚀
Enjoy 😉

You need a light dumbbell 2-2.5 kg and a mattress to complete this workout. 
It is optional to use dumbbells, you can also do it without it with a light resistance band for upper body exercises. 

Block 1
1, DB Sumo squat 
2, DB Bear crawl
3, Bicep curl to tricep extensions 
4, Bicycle crunches with DB 

Block 2
1, DB squat to rotation 
2, DB curtsy lunges
3, DB reverse fliers 
4, Burpees

Complete 3 rounds

- 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

- 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

DB Bear crawl

Bicep curl to tricep extensions

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Get into the bottom of a squat 
- Externally rotate and extend your hand overhead
- Work both directions

Squat into external rotations

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- From a standing position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell  bent-over reverse fly

- 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

Quick 30min Full Body HIIT session

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