Name: Playbook - Kelly Diller - 30/20/10 HIIT
Uploaded: 2023-05-04T02:00:09.258Z
Duration: 30 min
Description: 30/20/10 HIIT

Start at 30 go through upper/core/lower, then start back up at 20 upper & so on. Ending on 10 at lower. 
30/20/10 (upper)
Push ups
Plate raises
Bicep curls
Chair dips

30/20/10 (core)
Bicycle crunches
Dead bugs
Candlestick

30/20/10 (lower)
DB RDL
Goblet squat
Lunges

(If it’s 1 arm or 1 leg it’s 30 a side, 20 a side, 10 a side)

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- try your best not rest on legs at the bottom

Plate front raise

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

Upper

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended bicycle crunch

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- start standing up
- Push your hips back as you come down in to a squat 
- Sit down on the floor using momentum rock back and lay down raising your legs up in the air towards sky 
Return to standing if possible (ankle mobility is key to standing up)

*Do not raise legs back and over your head, think straight up
*can’t stand up just yet; just tap your toes and go right back into candlestick

Candlestick

Core/Abs

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel or beyond and push through your heels to come up

Dumbbell goblet squat

- 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

Lower

30/20/10 HIIT

Bodyweight HIIT Circuit

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

30/20/10 HIIT

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