Name: Playbook - Leah Casciano - FULL BODY HIIT
Uploaded: 2024-03-18T17:23:31.864Z
Duration: 45 min
Description: FULL BODY HIIT

Lisa Greg-uanseru

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:
⚡️

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

30-seconds of work for each movement followed by a 30-second rest. Complete two rounds before moving directly into the next group.

Move through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Kettlebell

- 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

- 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

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB goblet squat

30s Intervals // A

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

30-seconds of work for each movement followed by a 30-second rest. Complete two rounds before moving directly into the next group.

Move through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Dumbbells

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

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

DB Lateral raises

- 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

30s Intervals // B

- Begin in a lunge position with a kettlebell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

KB lunge pass through

- With a slight bend at the knee and feet outside of shoulders come down 
- Keep a neutral spine
- Reach until your hamstrings pull and come back up

Sumo Stance RDL

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

30s Intervals // C

Put on a timer and a playlist (check my public profiles on my insights page 🤩) and get to work!  🎶 💪🏼💦

- 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)

5k ROW 💦

FULL BODY HIIT

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Bodyweight Circuit

Amber

Alessia

Arms & Abs 💪🏼💦

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

FULL BODY HIIT

Community

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