Name: Playbook - Jake Dean - Full Body HIIT 2
Uploaded: 2023-08-23T17:53:38.945Z
Duration: 45 min
Description: Full Body HIIT 2

This workout consists of 5 different stations all with an 8 minute AMRAP. You're goal is to get through as many rounds as possible during that time, 3 or more is the goal.

This AMRAP is station 1 of your 5 station HIIT workout. Perform as many rounds as possible during your 8 minute station. Goal is 3-4 rounds

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

AMRAP

This AMRAP is station 2 of your 5 station HIIT workout. Perform as many rounds as possible during your 8 minute station. Goal is 3-4 rounds

- 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 
- Work both sides

Dumbbell single arm rows

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
-Step down leaving first foot on the box
-Repeat with second foot

Dumbbell box step ups

This AMRAP is station 3 of your 5 station HIIT workout. Perform as many rounds as possible during your 8 minute station. Goal is 3-4 rounds

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
-Repeat with second arm

Dumbbell tricep kickbacks

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

This AMRAP is station 4 of your 5 station HIIT workout. Perform as many rounds as possible during your 8 minute station. Goal is 3-4 rounds

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- 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

- From an standing position
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Keep curls wide and hands facing outer shoulder

Dumbbell wide curls

This AMRAP is station 5 of your 5 station HIIT workout. Perform as many rounds as possible during your 8 minute station. Goal is 3-4 rounds

- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Alternating lunges

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
-Point your toes diagonally towards the opposite corners of the room

Full Body HIIT 2

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