Name: Playbook - Kailey Hackett - Full Body 🏠 HIIT
Uploaded: 2023-05-03T21:50:49.547Z
Duration: 38 min
Description: Full Body 🏠 HIIT

You have 10 exercises
4 sets of each exercise, after you complete your 4 sets you move on to the next exercise. 

Timing will be 
Sets 1&3: 45 on 15 off 
Sets 2&4: 20 on 10 off 

And you will go through this 1x

Make sure before getting into this workout you have everything set up to move straight into the next exercise. The time between switching to next exercise is limited.

For your 45 second sets you will do banded in and out squats 

For your 20 second sets you will do straight jump squats 

Remember to change the rest time from 15 to 10 

If you want to progress, add weight to your banded squats, if it becomes to much. Drop the weight and stick with the banded squats

Banded in out squats + jump squats

-feet wider than shoulder width a part, toes pointed slightly outward 
-pushing butt back towards the wall 
-core is engaged 
-back is nice and neutral 
-chin is tucked (you are not looking up, look at the floor and a little in front of you) 
-you are going to row (pull) Kb Towards the outside of your rib cage and slowly back down to starting position 
-alt hand

KB sumo stance bent over row ALT.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up and step your foot to the side 
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings moving laterally

-core engaged 
-drive Kb towards the sky or ceiling 
-bicep should be finishing parallel with your ear 
-making sure you are not over arching your back (if you are pull belly button in and tuck your pelvis)

Single arm Kb shoulder press

Mountain climbers 
-start in high plank position, hands under shoulders, core engaged 
-bring right knee across your bottom trying to get to the opposite elbow and alt. Rapidly (or start slow until you get more momentum then pick the speed up) 

Shoot throughs 
-start in high plank position, hands under shoulders 
-step feet and bring knees towards elbows, once your knees are at a 90° you are ready to begin (keep back neutral) 
-your left foot is going to shoot through your right arm, as your left is moving your right arm is coming off the floor moving simultaneously with your body 
-your left foot should be square to your body and diagonally in front of you 
-touch butt to floor and back to starting position.

10x mnt clmbrs 5x shoot throughs

DB RDL + Squat

-lying on back keeping shoulders on floor 
-bring legs up towards sky 
-almost like wind shield wipers you are going to move your legs from left to right, trying to get your feet as close to touching the ground as your can and back to center 

-full range of motion crunch 
-legs 90°
-touch heels to floor extend your body
-as you crunch bring knees to elbow and repeat

45 sec. Oblique twists + 20 sec. full ROM crunch

Use DB, if this is too much just use Booty band

45 sec. Fire hydrants 20 sec. Donkey kicks

Banded DB glute bridge

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

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