Name: Playbook - George David III - HIIT
Uploaded: 2023-05-04T00:42:33.945Z
Duration: 45 min
Description: HIIT

- Start in a push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push-ups

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

4 Min HIIt

- Hold dumbbells on top of shoulder 
- Keep core tight 
- Squat down 
- Extend up and press dumbbells overhead

Db thruster

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Circuit

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Hold the dumbbell with your arms extended 
- Keeping your shoulders off the ground 
- Keep your core engaged 
- Raise and lower your legs

Hollow body leg raises

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Slow and controlled focus on crunching core

Cross body mountain climbers

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

HIIT

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