Name: Playbook - Kyle Carillet - HITT/Legs/abs
Uploaded: 2023-02-03T01:35:19.061Z
Duration: 45 min
Description: HITT/Legs/abs

Sweaty and amazing! Feel like I deserve something for all the hard work you just out me through!

Angie

Sean Ryan

First off this might be challenging for some, so add extra rest or just take it slow! 

Preform each exercise for 20 seconds then take a 10 second rest before jumping to the next.( take an extra 10 seconds if needed) 

Run through all the way, 
Rest for 3 minutes and back at it! 

Complete 2-3 rounds! 💥

-Dead stop sprints 20 seconds 
-Box step ups 20 seconds 
-Renegade rows 20 seconds 
-Box jumps/or jump squats 20 seconds 
-Single leg hip thrusts 20 seconds (or about 8 each leg)
-Delt raise combo 20 seconds 
-Jumping lunges 20 seconds

Core circuit:
Complete 2-3 rounds💥
Reverse crunches 20
Heel touches 20
Jack knifes 20
Stirring the pot 10 to the left 10 to the right

First off this might be challenging for some, so add extra rest or just take it slow! 

Preform each exercise for 20 seconds then take a 10 second rest before jumping to the next.( take an extra 10 seconds if needed) 

Run through all the way, 
Rest for 3 minutes and back at it! 

Complete 2-3 rounds! 💥

-Dead stop sprints 20 seconds 
-Box step ups 20 seconds 
-Renegade rows 20 seconds 
-Box jumps/or jump squats 20 seconds 
-Single leg hip thrusts 20 seconds (or about 8 each leg)
-Delt raise combo 20 seconds 
-Jumping lunges 20 seconds

Using a treadmill that is turned off, use your moment to turn the track and sprint

Dead treadmill sprint

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Dumbbell renegade rows + push ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps/or jump squats

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

HITT/LEGS

Core circuit:
Complete 2-3 rounds💥
Reverse crunches 20
Heel touches 20
Jack knifes 20
Stirring the pot 10 to the left 10 to the right

- 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

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

HITT/Legs/abs

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