Name: Playbook - Kelly Diller - 30 min HIIT
Uploaded: 2023-05-14T16:45:05.636Z
Duration: 35 min
Description: 30 min HIIT

7 min AMRAPS
10 reps each

DB goblet squats
DB Lateral raises
Banded glute kickbacks
Squat jumps

DB RDL
Rev crunches w/leg ext
Banded side steps
30 total Explosive knee drives

Push ups
Tricep kickbacks 
Wtd sit ups
100 jumping jacks 

Plate raises
Hollow body w/knee tuck
Hammer curls
burpees

With little rest between exercises, try to do as many rounds as possible in 7 min. Rest 1 min after each round.

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- place band around ankles, find a wall for stability, core tight 
- Push back with 1 leg and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every rep jump up explosively
- Repeating the sequence for time or reps

Squat jump

Round 1

- 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

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward and tension on the band

* Don’t bring feet too close together that you lose all tension on the band

Lateral band walk (knees)

- Drive your foot off the floor
- Bring your knee towards your chest 
- Return Foot to ground
* Alternate to work both sides

Explosive knee drive

Round 2

- Start with 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

Push up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps, pause and hold for 2 seconds
- Lower back to starting position

Dumbbell tricep kickbacks

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

Dumbbell overhead sit up

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Round 3

- 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

- Start with your arms and legs extended
- Bring your knees in towards your chest
- Extend your legs back out with out touching the floor

Hollow body w/ knee tuck

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- 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

Round 4

30 min HIIT

Bodyweight HIIT Circuit

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

30 min HIIT

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