Name: Playbook - Kelly Diller - Full body workout
Uploaded: 2023-05-04T02:00:09.302Z
Duration: 35 min
Description: Full body workout

Bodyweight only HIIT workout

5 min rounds, 60 sec rest in between rounds. 

Rotate through 3 exercises until 5 min is up. 

Limit rest while completing rounds.

5 min each round, rotate through exercises, go as many rounds in 5 min, limit rest in between exercises

Rest 1 min between rounds

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up half of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/2 squat

-Start in low plank
-Keeping core tight, rotate 90°
-Alternate sides

Plank rotations

- 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 1

- Place your feet wider than hip-width apart
- 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 
- Once they are straight, switch legs

Lateral lunge

- Position yourself in high plank position
- With your leg extended, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (extended)

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

(Modified: place feet on floor)

Russian twists

Round 2

- 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

- Hinge at the waist; shoulders back
- Lower slowly keeping balance on 1 leg
- While supporting yourself with opposite arm

Single leg RDL

- 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

Round 3

- Start kneeling with one foot on the stepper; other leg bent at the knee behind stepper
- Step up on the stepper
- Return slowly to bent knee position 
- Rotate legs

No lift step up

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Round 4

- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral walk

- 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

- 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 5

Full body workout

Bodyweight HIIT Circuit

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

Full body workout

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