Name: Playbook - Jill Griffiths - 16 min HYBRID HIIT!
Uploaded: 2024-01-06T17:50:53.713Z
Duration: 16 min
Description: 16 min HYBRID HIIT!

Karl Rasmussen

Set your timer for 1 minute intervals and write out the workout so you don’t have to stop to look! 

On the deadlifts! It’s not about speed rather form.  I had 25 plates on my bar and set a goal to get to 10 with good form. It was a challenge!  Find that challenge for you but don’t compromise form to reach it.

Slow and easy for warm up.

Speed up the pace for timed workouts!

Don’t have a ski erg? 
Run 2-3 minutes = 500 ski erg meters
Rower 2-3 minutes = 500 ski erg meters
Bike 3-4 minutes = 500 ski erg meters

Ski erg or other high intensity cardio

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

- Start with the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift (BB or DB)

Lay on back

-squeeze ball with hands and knees
-keeping a tight squeeze release opposite hand and leg (keep squeezing with hand and knee)
-alternate moving slowly and in control. 

Think of a tight tummy, engaged through all the movements

Reverse birddog deep core with ball

16 minute HIIT!

16 min HYBRID HIIT!

HYBRID HIIT - spicy 10!

This one is more difficult than it looks! 😁💪

Spicy shoulder HIIT

I was short on time today so I tried this one. Good short workout.

16 min HYBRID HIIT!

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