Name: Playbook - Kelly Diller - HIIT
Uploaded: 2023-05-04T02:00:09.238Z
Duration: 45 min
Description: HIIT

Krista

3 rounds through each section:

15 KB swings
10 shoulder press
15 wtd sit ups
20 alt lunges

500m row (or 40 skater hops)
10 bicep curls
10 candlesticks
10 cyclist squats 

20 DB thrusters
10 skullcrushers
10 hollow holds w/ knee tucks
10 RDL

Finish with 20 burpees

3x through each exercise, try to move as fast as you can

- 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

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

Dumbbell standing shoulder press (elbows forward)

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

Dumbbell overhead sit up

- 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

Round 1

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

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

Dumbbell bicep curls

- 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

Candlesticks

- Elevate heels onto a weight plate or lifts
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat as low as you can go keeping chest upright
- Stand up to full extension

Cyclist Squat

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 extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- 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

- 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

Round 3

- 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

HIIT

Bodyweight HIIT Circuit

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

HIIT

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