Name: Playbook - Leah Casciano - FULL BODY HIIT // 3 x 12min AMRAP 2
Uploaded: 2024-03-18T17:24:00.652Z
Duration: 24 min
Description: FULL BODY HIIT // 3 x 12min AMRAP 2

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping intensity high.

These circuits are using:
⚡️ Medicine Ball
⚡️ Dumbbells

12-minute AMRAP (as many reps/rounds as possible)

45s Work (one movement at a time) — 15s rest between movements


—— perform movement 1 for 45-seconds then rest for 15-seconds
—— repeat by cycling through the three movements until the clock hits 12-minutes

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Holding a medicine ball at your chest
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Rotate your torso
- Stand back up to the starting position

Medicine ball reverse lunge with rotation

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

- Holding dumbbells at your shoulders 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Front Rack Dumbbell forward lunges

Circuit 1

6-minute AMRAP (as many reps/rounds as possible)

45s Work (one movement at a time) — 15s rest between movements


—— perform movement 1 for 45-seconds then rest for 15-seconds
—— repeat by cycling through the three movements until the clock hits 6-minutes

- Stand with body turned at a 90 degree angle from a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Use core, hips and glutes to rotate body explosively toward the wall
- Pivot back leg and push the ball using the back arm
- Catch and repeat

Rotational chest pass (medicine ball)

- Start holding one dumbbell
- Snatch the dumbbell overhead 
- Swing down between your legs and back up overhead

DB hang power cleans

Circuit 2

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

Medball Mountain climbers

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold medicine ball in front of your core
- Twist your torso from side to side

FULL BODY HIIT // 3 x 12min AMRAP 2

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