Name: Playbook - Inanna Sarkis - HIIT: Full Body Circuit
Uploaded: 2022-01-24T18:12:23.074Z
Duration: 30 min
Description: HIIT: Full Body Circuit

Jannika

Josefina

Dania

Caro

The workout was great! However is the last exercise meant to be done for 12 mins x3 ?

Drashti

Circuit: 
- Air squat
- Bulgarian split squats
- Dumbbell swing + pop squat 

Circuit:
- Stiff leg deadlift + thruster
- Front raise + side lateral 
- Dumbbell skater
- Dumbbell T push ups

Circuit: 
- Elbow plank floor taps 
- High Plank 
- Reverse crunches

- 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat   (12each leg)

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height
- Pop your feet in as the dumbbell reaches the top

Dumbbell swing + pop squat

Circuit

-Stand holding a dumbbell in each hand
-Hinge at the waist performing a stiff leg deadlift
- Curl the dumbbells to your shoulders
- Lower into the bottom of a squat 
- Stand up to full extension performing a dumbbell shoulder press at the top of the movement

Stiff leg deadlift + thruster

- Stand with your feet shoulder width apart in a stable position 
-With weight perform a front raise up and down 
-Transition into a side lateral

Front raise + side lateral

- Hold a single dumbbell in the goblet position 
- Jump side to side in a skater motion
-Land safely

Dumbbell skater

-Start in a push up position with your hands on dumbbells
-Perform a push up and as you reach the top lift one dumbbell off the ground
-Rotate onto one arm as you lift the other dumbbell to full extension in a T shape
-Reverse the movement to the ground

T-Push ups ( dumbbells )

-Hold and elbow plank position as you reach and touch the floor out in front of you one arm at a time

Elbow plank floor taps

- Get on your hands in a high plank position 
- Hold this position for time
- Keep your core activated

High plank

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

HIIT: Full Body Circuit

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