Name: Playbook - Kendall Sasselli - FULLBODY Bala Ring HITT
Uploaded: 2023-09-25T02:15:11.968Z
Duration: 30 min
Description: FULLBODY Bala Ring HITT

Full body HITT exercises that targets every muscle group in a short simple workout! Grab your weights, a bala ring or kettlebell to get sweaty🔥

- Start in a dumbbell hang position 
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm overhead and keep your knees soft 
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm hang snatch

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- 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 while bringing dumbbell, kettlebell or bala ring to chest, bending at the elbows

Dumbbell sumo 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

Staying low, alternate from side to side, keeping the dumbbell, kettlebell or ring into the center

Alternating Side Lunges

Starting on one side as you bend down and a lift back up, use the core to reach the kettle bell up to chest in an upright position and bring back down, repeat on both sides

Side lunge single arm upright row

- 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

From a plank position, bring both legs to jump in front press, heels down to extend dumbbells above the head, then bend at the elbow into a tricep extension, press the weights back down and get back into the plank to repeat.

Half Burpee

- Rotate your torso as you bring your knee towards your chest 
- Start with extended legs then bent knees 
- Repeat on the opposite side

Extended /bicycle crunch

FULLBODY Bala Ring HITT

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