Name: Playbook - Kelly Diller - HIIT/abs
Uploaded: 2023-05-04T02:00:09.278Z
Duration: 35 min
Description: HIIT/abs

5 min rounds/1:30 rest

Do as many rounds between the 2 exercises in each 5 min circuit. Rest 1:30; then move onto next circuit/round.

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

Dumbbell standing shoulder press (elbows forward)

- 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

Round 1

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

(Modified: keep feet on floor, can do no weights as well)

Kettlebell Russian twist

Arms out in front 
Squat to parallel 
Jump up using legs strength

(Modified: Can’t jump, do quick squats)

Squat jumps

Round 2

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

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

(Modified: rest feet on floor while extended)

Hollow body w/ knee tuck

Round 3

- Position yourself on your hands and knees
- place loop band right above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Round 4

- 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)

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit up & over

Round 5

HIIT/abs

Bodyweight HIIT Circuit

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

HIIT/abs

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