Name: Playbook - Kailey Hackett - Full Body CARDIO
Uploaded: 2022-12-14T17:29:39.206Z
Duration: 45 min
Description: Full Body CARDIO

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. 30
2nd round: 25 on 15 off 

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

Plate overhead High knees

KB Bent over row + high pull

Plank hip dips

Circuit 1

•also grab a little weight that will still be challenging for the 55 second round. Try and focus on form and speed. 
•for 25 seconds I would go at least 5-10 lbs ever since it’s a shorter time frame

Db push press

Kb overhead marches

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Circuit 2

- 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 and move lateral 
- Moving immediately into the next rep

Kettlebell swing step outs

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

Sumo deadlifts (from extension)

- kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

KB halo

Circuit 3

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats wide to narrow

Front rack reverse lunge

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Full Body CARDIO

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