Name: Playbook - Kelly Diller - 20 min HIIT
Uploaded: 2023-05-04T02:00:09.354Z
Duration: 20 min
Description: 20 min HIIT

150m Ski erg (no ski machine; do 20 squat jumps)
15 wtd sit ups
10 DB shoulder press 
20 Alt lunges
10 incline push ups 
10 burpees

Move as fast as you can to see how many rounds you complete in 20 min.

Move through at your own pace. 20 min to see how many rounds you can do

- try to reach as high with your hands, engage lats, pull as you bend your knees
- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- Start with your hands on a box, keeping elbows inside
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up (2)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

AMRAP

20 min HIIT

Bodyweight HIIT Circuit

Actually hard workout. Couldn't complete 3 full sets
JUST made me dizzy as have been fighting vertigo.

20 min HIIT

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