Name: Playbook - Kailey Hackett - Full Body Hybrid
Uploaded: 2022-12-14T17:29:39.170Z
Duration: 45 min
Description: Full Body Hybrid

Happy Monday!

2nd week of program🙌🏼 

NEW WEEK 
NEW GOALS 

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 

You will go through each exercise in circuit 1x before moving to the next. 

Ex. First lap: 55/25-55/25-55/25 rest lap 2: 25/15-25/15-25/15 after completion you have 30 second to catch your breath and prep for next circuit 
 
after completion of each circuit you have 30 second break before starting the next.

Standing bike

Barbell front lunge to reverse lunge

-start in low plank position 
-reach one hand out while the opposite foot is tapping to the side 
-minimal to no hip movement 
-keep core engaged

Plank reach outs

Circuit 1

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB palms facing each other 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

Double Kettlebell swing

- Hold the Kb with your arm extended
- Pull straight up leading your elbow
- Get underneath the Kb when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Wide V-ups

Circuit 2

Skull crushers to push up

Bicep curls

Weighted Russian twists

Circuit 3

- 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

Rower (Erg)

Plate front hold + twists

-as if you are running in place, but just moving your arms 
-keep arms at 90° 
-moving weights in a fast pace, but in control of them 
-engage your core

Full Body Hybrid

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