Name: Playbook - Kailey Hackett - FULL BODY HYBRID HIIT
Uploaded: 2022-12-14T17:29:39.141Z
Duration: 35 min
Description: FULL BODY HYBRID HIIT

Happy Monday!

Let’s start our week off strong! 

Today you will have a full body hybrid HIIT workout where you are going to see cardio, resistance and ab exercises throughout your session! 

This is one of my favorite kind of workouts especially after weekends of havin a good time.

You will have 4 circuits, 2 rounds in each circuit. 

1st round: 55 sec  sec. 25 
2nd round: 25 on 15 off 

after completion of each circuit you have 30 second break before starting the next.

You have 3 exercises you will go through each exercise 1x and you will have 2 rounds before moving to circuit 2. 

Ex.: 
Exercise 1: 55 on, 25 off move to exercise 2: 55 on 25 off, move to exercise 3: 55 on, 25 off and will be moving back to where you started at beginning of workout, but time decrease to 25 seconds on 15 off and so forth.  After you complete 2 rounds of this you will then have a 30 second break and will move to circuit 2. 

*for second round make sure you change the rest time to 15 seconds instead of 25*

- Work for time, distance, or calories
- Increase speed as comfortable

Here you will want to try and go 60%-80% max so trying to get your number as low as possible. The harder you pedal the harder it is going to be. So drive through your legs it’s not meant to be easy, but challenging. Get it done. (My time is usually 1:37-1:48 keep it under 1:50)

Bike erg

Clean to front rack reverse lunge

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Circuit 1

*don’t forget for second round to change the rest time to 15 second rest*

- 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

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts + push-up to shoot through

Weighted sit up on balance ball

Circuit 2

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

FULL BODY HYBRID HIIT

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