Name: Playbook - Leah Casciano - FULL BODY HIIT
Uploaded: 2022-02-06T23:03:02.406Z
Duration: 35 min
Description: FULL BODY HIIT

Lorelei

David

Vanessa Solomon

Ciara

Kayla

Monica

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

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

3 Movements // 3 Rounds 

—— perform movement 1 for 40-seconds then rest for 20-seconds
—— repeat by cycling through the three movements for three rounds

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Dynamic Warmup

Get your glutes, hips, and hamstrings warmed up with bands.

- Position a band around your legs just above your knees
- With tension pulled out of the band, bend your knees and sit hips back
- Keep your back flat, knees tracking over toes, toes pointed 45°

Banded Squat

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward steps
- Keep your hips down and toes pointed forward

Forward/Backward band walk (knees)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Sit hips back and down for a squat
- Reverse back up to starting position

Banded good mornings to squat (Kang Squat)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded glute bridge with abduction

Hip-Circle Warmup

Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

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

3 Movements // 3 Rounds 

—— perform movement 1 for 40-seconds then rest for 20-seconds
—— repeat by cycling through the three movements for three rounds

- 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

- Start in seated position on bench with a single dumbbell
- Press overhead then forward from your chest and return
- Keep your core tight

Seated db overhead press + chest press

- 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

Push // Pull

- 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

DB front rack walking lunges

- Hold the dumbbells in front of you with your palms facing you while in a half kneeling position
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB half kneeling Arnold press

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

Push // Pull 2

- 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)

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

TRX Neutral Grip Row

- Engage triceps as you extend your arms
- Keep core tight

TRX Overhead tricep extension

Squat // Pull

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted TRX Bulgarian split squats

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

TRX Single-leg weighted RDL

- Start with yours hand on floor, feet in TRX straps
- Bring your knee towards your chest and bring your head down
- Engage your core
- Pause at the top

FULL BODY HIIT

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