Name: Playbook - Maddi Ricksham - 30 min HIIT
Uploaded: 2023-04-29T13:08:50.128Z
Duration: 30 min
Description: 30 min HIIT

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Flip the dumbbell up to goblet position 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to goblet squat

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- alternate legs

Reverse lunge

- start in a squat position
- pass the dumbbell straight up
- catch with other arm

Alternating db throws

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- lay flat on back
- hold db in arms straight out behind head as legs straighten 
- crunch arms w/ ab & legs in at same time

30 min HIIT

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