Name: Playbook - Eian Scully - W1/D5 Dumbbell - Full body HIIT
Uploaded: 2022-11-10T20:30:50.667Z
Duration: 45 min
Description: W1/D5 Dumbbell - Full body HIIT

Miguel

First time doing this weighted. Amazing! Great workout.

This full body HIIT routine will help tone your muscle, burn fat and improve cardiovascular conditioning!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•Stand with your feet shoulder distance apart, toes can be pointed slightly out and hold dumbbells at the middle of a biceps curl position 
•Squats down by sitting back knees in-line with your feet or slightly wider. Never collapsing in. 
•Push the ground away with your feet to return to start position

DB gunshow squat

•Assume the high plank position
engage your core and glutes 
•Row one dumbbell up while you rotate your body to the side plank position, complete the movement by raising the dumbbell as high as you can to the sky (your arms and body will make the shape of a T)

DB T push-up

10 reps per arm

•Bend over with a flat back, pushing your glutes back
•Row the dumbbells one at a time with elbows wide, squeezing your lats and mid back at the top of the movement

DB alternating bent over row

Circuit 1

•Stand with your feet shoulder distance apart, toes can be pointed slightly out hold dumbbells in the front rack position (at shoulder level, knuckles pointing up)
•Squats down by sitting back knees in-line with your feet or slightly wider (Never collapsing in) 
•Push the ground away with your feet to return to start position, at the top of the squat press the dumbbells overhead

DB thruster

•Start standing tall,
core and glutes engaged 
•Lunge foreword and biceps curl both dumbbells 
•Push off your front foot to return to start position, repeat lunging foreword with the other leg

DB lunge + curl

•Lay flat on your back, legs raised and knees bent to 90 degrees 
•Hold the dumbbells straight out in front of your chest
•Engage your core by pushing your lower back into the ground
•Slowly lower one leg to an inch off the floor then repeat with your other leg

DB dead bug

Circuit 2

•Sit as tall as you can, legs straight out in front of you together
•Press dumbbells up while keeping your shoulders down away from your ears (don't shrug)

DB Z press

•Bend over with a flat back, pushing your glutes back
•Extend your arms in the shape of a T with elbows slightly bent, squeezing your mid back at the top of the movement

DB bent over flys

10 per arm

•Stand tall, shoulders back and core engaged 
•Curl one dumbbell up at a time without moving your upper arms, squeeze your biceps at the top of the movement

W1/D5 Dumbbell - Full body HIIT

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