Name: Playbook - Leah Casciano - FULL BODY HIIT
Uploaded: 2024-03-18T17:24:00.688Z
Duration: 25 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/DB's
⚡️ Row (erg)

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

—— perform movement one for 45-seconds then rest for 10-seconds
—— repeat by cycling through the two movements for four rounds (eight intervals)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- 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
- Walk hands to feet and curl body up to standing position repeat backwards

DB walkout to renegade row

Full Body Cardio

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Hold a single kettlebell in front rack position  
- March slow and controlled with both legs back and forth 
- Keep your chest up

Kettlebell single arm front rack march

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

Kettlebell sumo high pull

- Holding kettlebell at chest 
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down on the other side and repeat 
- Work both sides

Kettlebell step overs (goblet)

- 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

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

FULL BODY HIIT

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