Name: Playbook - Julie Veselkova - HIIT 9/3
Uploaded: 2023-01-10T12:47:44.346Z
Duration: 30 min
Description: HIIT 9/3

This is a hiit workout, perform all movements back to back before taking a break.

Perform all movements back to back before taking a break.

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Battle ropes - double arm slams

- 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

Ball slam

- 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

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold the weight in front of your core
- Twist your torso from side to side

HIIT 9/3

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