Name: Playbook - Leah Casciano - FULL BODY HIIT
Uploaded: 2024-03-18T17:23:31.824Z
Duration: 35 min
Description: FULL BODY HIIT

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?

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 with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

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

Equipment Needed:
⚡️ Dumbbells
⚡️ Kettlebells
⚡️ Medicine Ball

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 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

- 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

- Perform Bulgarian split squats with a single or double dumbbells in the rack position

DB front rack Bulgarian split squats (single or double)

Kettlebells

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Start with one hand on the floor one on medicine ball
- Perform a push-up coming down slowly
- Roll the ball to the opposite side between reps
- Keep your core engaged

Elevated Plyo Push Up

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

DB's

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Raise arms extended with dumbbell 
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge with front raise

- Seated with legs extended in pike hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Z-Press

- 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

DB/KB

- Hold a medicine or slam ball with both hands above your head
- Bring the ball on to the ground directly in front of you without letting go

Medball ground to overhead

- Stand facing a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Push and release the ball straight ahead as hard as possible
- Catch and repeat

Medicine ball chest pass

- 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

Med Ball

FULL BODY HIIT

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

FULL BODY HIIT

Community

More workouts from Leah Casciano