Name: Playbook - Leah Casciano - FULL BODY HIIT
Uploaded: 2024-03-18T17:24:00.680Z
Duration: 30 min
Description: FULL BODY HIIT

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

Try to take only 60-seconds  between circuits to ensure appropriate recovery while keeping the intensity high.

These circuits are using:
⚡️ Medicine Ball
⚡️ Dumbbells
⚡️ Barbell

45s Work (one movement at a time) — 10s rest between movements

—— perform movement 1 for 45-seconds then rest for 10-seconds
—— repeat by cycling through the three movements for three rounds (six intervals)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Full Body // Barbell

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

DB alternating snatches

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB goblet sumo squat

Full Body // DB

- 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

- Begin with medicine ball overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Medicine ball overhead lunges

- 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

Full Body // MedBall

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight. And feet at shoulder width apart 
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Sumo RDL

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With a wide toed out stance and dumbbells between your feet 
- Pick up the dumbbell and pull up to chin height
- Lower with a slow controlled movement

Sumo Deadlift High Pull (DB)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated DB lateral raise

- Seated with your core tight and chest take bring your arms to a 90° bend at your side with a dumbbell in each hand 
- Open your hands up like you’re reading a book engaging your back
- Bring your knuckle back together squeezing your chest in the front

FULL BODY HIIT

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