Name: Playbook - Leah Casciano - FULL BODY HIIT
Uploaded: 2024-03-18T17:24:00.684Z
Duration: 35 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:
⚡️ Kettlebells
⚡️ TRX
⚡️ DB's

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)

- Perform a single leg RDL with a dumbbell
- At the bottom of the hinge perform a dumbbell row
- Being dumbbell to shoulder and press overhead 
- Repeat for desired reps

KB single leg RDL into row into press

- Sit on floor with legs fully extended and a kettlebell in front of chest
- Press the kettlebell overhead
- Lower slow and controlled

KB Z press (single)

- Lying down with the soles of your feet together and knees outward and KB in your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

KB Frog pumps

Full Body // KB

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles alternating your grip between each rep
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Alternating Grip Row

- 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

TRX Incline push up

Full Body // TRX

- 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
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell swing

- In one motion perform a kettlebell clean into a front squat push press
- Repeat for desired reps

Kettlebell cluster

- Holding a single kettlebell front rack 
- Place foot up onto the box laterally and push through your heel to stand up
- Bring the other leg up
- Step down to the side and repeat 
- Work both sides

Kettlebell Lateral step ups (single arm front rack)

- Perform a burpee
- Hop over the dumbbell
- Rotate your body 180 degrees and repeat

Burpee over dumbbell

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up then lower to your chest
- Press the dumbbell overhead

Dumbbell overhead press + tricep extension

Full Body // DB

- Start in a high plank position 
- Lower your chest to the floor
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

TRX Atomic Push-Up

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended on the TRX straps
- Step back to the initial position

TRX Lateral lunge

- Begin with one foot on TRX straps bent to 90 degrees
- Press your hips back and lower down until your glutes hamstrings stretch
- Press through your front heel to rise back up

FULL BODY HIIT

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