Name: Playbook - Inanna Sarkis - HIIT: Arms & Abs
Uploaded: 2022-01-12T02:39:00.243Z
Duration: 30 min
Description: HIIT: Arms & Abs

Dinela

Tatiana

Amandai

Diana vinueza 

Warm up: x 2 
- Air squat 
- Kick through

Circuit: x 3 
- Dips
- Ball slam (or Dumbbell Swings)
- Push Ups

Circuit : x 3 
- Burpee
- High knees
- DB Single Arm Rows (Both sides)

Ab Circuit: x 3
- Bicycles
- Toe Taps
- Starfish

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

-Get on your hands and feet 
-Lift one arm off the ground as you kick the opposite leg across and through to the other side

Kick through (10 each direction)

Warm up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

***Alternate exercise: Dumbbell Swings

Ball slam

- Start with 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

Push up

Circuit

- 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

Burpee

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

High knees

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Perform 12 on one side, and then 12 on the other side

DB single arm rows (12 each side)

- 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

-Lay on your back with your legs straight up 
- Reach for your toes contracting your abs

Toe touch

- Lay on your back with arms and legs spread
-Sit up and reach across with one hand to the opposite foot

Starfish

Ab circuit

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