Name: Playbook - Leah Casciano - FULL BODY HIIT
Uploaded: 2024-03-18T17:23:31.891Z
Duration: 35 min
Description: FULL BODY HIIT

Full Body workout for all levels! 
Warm-up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥 Aim for under 60s between circuits***
3 Movements // 3 Rounds 

—— perform movement 1 for 45-seconds - rest for 15-seconds
—— repeat by cycling through the three movements for three rounds

Equipment Needed:
⚡️ Dumbbells
⚡️ Kettlebells

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping the intensity high.

3 Movements // 3 Rounds 

—— perform movement 1 for 45-seconds - rest for 15-seconds
—— repeat by cycling through the three movements for three rounds

Equipment Needed:
⚡️ Kettlebells

- 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

- Holding kettlebell in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat alternating legs

Kettlebell front rack step up (single)

- Holding a single kettlebell at your side perform a Bulgarian split squat 
- Repeat for desired reps
- Work both sides

Kettlebell single arm Bulgarian split squat

Kettlebells // Lower

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping the intensity high.

3 Movements // 3 Rounds 

—— perform movement 1 for 45-seconds - rest for 15-seconds
—— repeat by cycling through the three movements for three rounds

Equipment Needed:
⚡️ Dumbbells

- 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

- Hold a single dumbbell overhead at full extension 
- Alternate back and forth doing stationary lunges

Dumbbell single arm overhead lunges

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

DB // Upper

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- 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

- Place the kettlebell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

KB single leg glute bridge

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping the intensity high.

3 Movements // 3 Rounds 

—— perform movement 1 for 45-seconds - rest for 15-seconds
—— repeat by cycling through the three movements for three rounds

Equipment Needed:
⚡️ Medicine ball

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up and toss overhead
- Return to starting position under control

Med ball sit up with toss

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold medicine ball in front of your core
- Twist your torso from side to side

Medball Russian twists

- Start in a plank position with hands on medicine ball 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Medball Mountain climbers

MedBall // Core

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

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