Name: Playbook - Lex Dreiss - Single dumbbell and body weight HIIT
Uploaded: 2021-01-18T11:46:05.769Z
Duration: 45 min
Description: Single dumbbell and body weight HIIT

Brutal lol! I got through my warm up, then parts A and B and was dying! Another day I will get through it all!

Tatiana

Jorge Guevara

Arms and legs about 6 inches off of the ground, make sure your spine is making a C curve and the butt is tucked under.

Hollow hold

Starting from your high plank, lower down to one elbow at a time and then back on to the hands. Try to eliminate as much hip movement as possible, and alternate the arms that lead on the way down and up.

Walking plank

In table top position, toes tucked under reach opposite arm and leg without arching your back. Tuck elbow to knee, reach back out and switch.

Birddog reach with a crunch

Starting in table top, extend legs and let hips swing past the wrist while tucking the glutes under. Push hips forward and let the knees bend to come back to table top.

Table top to pendulum L sit

Core

Starting with feet together, hop the feet out to your squat and tap the ground. As you bring the feet back together, hop back together and 180 turn at the same time.

180 squat taps

High plank position bring the elbow back and draw wrist towards hips and alternate.

Body weight renegade row (per side)

Step back into a reverse lunge, kick the heel of the back leg to the glutes. Land back in that lunge and switch.

Reverse lunge to donkey kick

Starting in tabletop with knees hovering above the ground, take the right leg in front of the left while rotating. Allow the right leg to extend and lift the left hand to the left shoulder, return back to center. Alternate between sides.

Kick throughs

Part A

Starting with the weight in one hand, swing the weight back and hinge at the hip. Extend the hips forward and at the top of the swing alternate hands.

Single Dumbbell alternating swings

Feet slightly wider than hips distance and one arm locked out overhead. Squat down and knees going over second toe and stand back up.

Single Arm Overhead Squat (per side)

Hands wide and feet together, shift to one side complete a push up and shift back to center. Keep alternating between sides.

Archer push ups

Holding the weight from the sides, hinge at your hips keeping the spine long come up to racked and press.

Ground to overhead

Part B - one dumbbell

Place hands on ground, jump feet out to your high plank. Lower yourself down, as you come up jump your feet towards your hands. When you stand jump and clap your hands overhead.

Burpees

Starting from hollow hold position, keeping the arms and legs long. Raise legs and back off of the ground and reach for ankles, return down to hollow hold.

V ups

Form a diamond with your hands, place them on the ground under your chest. Lower yourself down keep the core tight, and leading with your chest, and then press back up. This can be done from your plank position or the knees if need be.

Diamond Push Ups

Lunge forward with the right leg, take the right leg back into your reverse lunge. Plyo lunge to switch sides, and repeat on left.

Pendulum lunges

Hollow hold position with alternating toe touch. Keep bottom leg hovering.

Alternating V up (per side)

Place hands down jump feet out to high plank, jump them forward, and jump and clap with hands over head.

Single dumbbell and body weight HIIT

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