Name: Playbook - Katie Becknell - W4/D5 Full Body HIIT (Optional)
Uploaded: 2024-04-23T23:47:51.386Z
Duration: 30 min
Description: W4/D5 Full Body HIIT (Optional)

Sara

3 rounds / 12 reps each:
push up to row
burpee
mountain climbers
squat to snatch 
dumbbell swing
sit up

SET UP:
You will need 2 dumbbells for this exercise

FORM TIPS:
You can either do regular push ups or assisted push ups on your knees. Place the dumbbells under your shoulders in the push up position. Do a single push up then row one dumbbell up and back as if you were pulling it to your back pocket. Place the dumbbell back on the floor and repeat on the other side. That is 1 rep!

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Push Up to Single Arm Row

SET UP:
You’ll only need a mat for this exercise. 

FORM TIPS:
Start by jumping up, then place your hands on the floor and kick your feet out to a plank position, drop your body to the floor, push up and bring your feet back to your hands and repeat.

Burpee

SET UP:
You’ll only need a single dumbbell for this exercise. 

FORM TIPS:
Place feet wider than hip width apart and grab the dumbbell with one hand. 

Start with the dumbbell on the floor then press up to stand while simultaneously lifting and pressing the dumbbell overhead. Lower back to the starting position and repeat on the opposite side.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Squat to Snatch

SET UP:
You’ll only need a single dumbbell for this exercise. 

FORM TIPS:
Place your feet slightly wider than shoulder width apart and hold the dumbbell on one side. 

Hinge at the hips to start then explode forward with your hips pressing the dumbbell forward. Don’t lift the dumbbell with your arms at all just allow them to move as far as the momentum of the hip thrust moves them. Keep your back straight and knees slightly bent. 

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Swings

FORM TIPS:
For this exercise you will be in a high plank (on your hands instead of your forearms) You want your whole body to be in a straight light from your shoulders to your feet. 

One at a time you will pull your knee in as far toward you chest as you can. You can either take it slow and place each foot down before picking up the opposite foot or you can do more of a run to pick up the tempo and keep your heart rate up!

Mountain Climbers

FORM TIPS:
Stay lying on your back and place your feet flat on the mat. Place your hands behind your head, elbows out to the side. 

Lift your torso up until you are sitting, if you have a hard time keeping your feet on the ground you can place heavy dumbbells on the ground and tuck each foot under each dumbbell.

Sit Ups

Full Body HIIT Circuit

W4/D5 Full Body HIIT (Optional)

Carolina Mateus

Camilla

Toni

W1/D1 Glutes & Quads

Michelle Cranford

shoulders n chest were feelin it today 😭

Amber

Completed all sets for first go 🏋🏼‍♀️

Chloe

W1/D2 Chest, Shoulders & Triceps

Camille

Hallie Saunders

W1/D3 Glutes & Hamstrings

W1/D4 Back & Biceps

Petra

Xhiomara

Could you show an example of how to do a push up

maria

W1/D5 Full Body HIIT (Optional)

The sumo squat to lunge was a new exercise for me and definitely challenging.

The Bulgarian split squats 😮‍💨😮‍💨😮‍💨

Brandi

W2/D1 Glutes & Quads

The lateral + isolating wasn’t all that clear only had the video for lateral lift

W2/D2 Chest, Shoulders & Triceps

Can’t walk down the steps after this one lol

It was really good, im just not feeling it as much in my glutes? or i don’t think i am.

W4/D5 Full Body HIIT (Optional)

Community

More workouts from Katie Becknell