Name: Playbook - Kelly Diller - HIIT Tabata
Uploaded: 2023-05-04T02:00:09.290Z
Duration: 40 min
Description: HIIT Tabata

Krista

Tabata 2 sections; 4 rounds; 40 sec of work/20 sec rest

40 sec of work/20 sec rest

Round 1
Skater hops
1 1/2 Squats
Kettlebell Swings
Incline push ups
Flutter kix

Round 2

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- 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 with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- 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)

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow body flutter kicks

Round 1

40 sec work/20 sec rest

Round 2
Burpees
Plate raises
DB RDL
DB bicep curls
Mountain climbers

- 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

- 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

- 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

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

Dumbbell bicep curls

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Round 2

HIIT Tabata

Bodyweight HIIT Circuit

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

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