Name: Playbook - Kait & Martin - 30 Min. Full Body HIIT 🔥 (WoW)
Uploaded: 2022-08-31T23:09:32.794Z
Duration: 30 min
Description: 30 Min. Full Body HIIT 🔥 (WoW)

For this week’s workout all you’re gonna need is a pair of dumbbells and some muscular endurance!

Workout details:

- Warm-Up: see inside

-Workout:
1. DB Squat to Press x 30 seconds
Rest x 30 seconds
2. DB Deadlift to Row x 30 seconds
Rest x 30 seconds
3. DB Lateral Lunge to Clean x 30 seconds
Rest x 30 seconds
4. Reverse Lunge DB Curls x 30 seconds
Rest 30 seconds
5. Push Up to DB Drags x 30 seconds
Rest 90 seconds

Repeat x 3-4 total rounds.

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

Full Body Warm-Up

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

DB Squat to Press (WOW)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- While in a bent over position, row the weight
- Stand straight back up pressing hips forward

DB Deadlifts to Row (WOW)

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee and cleaning the dumbbells up
- Alternate sides

DB Lateral Lunge to Clean (WOW)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- At the bottom of the lunge, hold and perform a bicep curl
- Step forward back to the initial position 
- Alternate sides

Reverse Lunge DB Curls (WOW)

- Perform a push up
- While at the top of the push up position, brace your core and use furthest hand to drag and place DB on opposite side of the body
- Repeat for desired reps or time

30 Min. Full Body HIIT 🔥 (WoW)

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