Name: Playbook - Leah Casciano - FULL BODY HIIT // 3 x 12min AMRAP
Uploaded: 2024-03-18T17:24:00.641Z
Duration: 45 min
Description: FULL BODY HIIT // 3 x 12min AMRAP

This one had me sweating all over my garage, thank you!

Michelle

Leah

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
⚡️ Dumbbell
⚡️ TRX

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

- 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

- Stand facing a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Push and release the ball straight ahead as hard as possible
- Catch and repeat

Medicine ball chest pass

- Hold a medicine or slam ball with both hands above your head
- Bring the ball on to the ground directly in front of you without letting go

Medball ground to overhead

Circuit 1

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings (single)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Raise arms extended with dumbbell 
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge with front raise

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

Circuit 2

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out (TRX)

- Hold on to a stationary surface for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squat (TRX)

- Start with your hands in TRX straps
- Perform a push-up coming down slowly
- Keep your core engaged

FULL BODY HIIT // 3 x 12min AMRAP

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