Name: Playbook - Eian Scully - W3/D5 Dumbbell - Full body HIIT
Uploaded: 2022-11-10T20:30:50.781Z
Duration: 60 min
Description: W3/D5 Dumbbell - Full body HIIT

Miguel

Great. Always get a nice pump with this one.

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

•Assume the high plank position while holding the dumbbell handles 
•Engage your core and glutes to hold your body rigid and as centered is possible
•Row one dumbbell up while maintaining a plank with your other limbs 
•Return to start position and repeat rowing with the other arm

DB renegade row

•Stand tall, feet shoulder width apart and hold the dumbbell with one hand
•Swing the dumbbell between your legs and hinge at the hips pushing your glutes back 
•Push through your heels and use your glutes to explode back up to standing, the force from your glutes will propel the dumbbell up to shoulder level

DB single arm swing

•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

Circuit 1

•Stand tall, shoulders back and core engaged 
•Start by lowering the the dumbbell to your left side while you do a half squat
•Raise the dumbbells across your body like you are putting a book on a shelf above your head to the right

DB chop

•Start standing tall,
core and glutes engaged holding both side of the dumbbell
•Lunge foreword and twist towards your front leg
•Push off your front foot to return to start position, repeat lunging foreword with the other leg

DB lunge + twist

•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

Circuit 2

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

DB alternating biceps curl

•Stand with your feet shoulder distance apart and dumbbells in front of you 
•Engage your core and glutes, make sure to keep your back flat the entire movement 
•Initiate the movement by pushing your glutes back, hinging  at the hips and chest going foreword
•Feel the stretch in your hamstring on the decent, push through your heels and squeeze your glutes to return to start position

DB deadlift

•Stand tall, shoulders back and core engaged 
•Raise the dumbbell to chest height and draw an imaginary halo around your head with the dumbbell

W3/D5 Dumbbell - Full body HIIT

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