Name: Playbook - Maddi Ricksham - Full body HIIT
Uploaded: 2023-04-29T01:43:08.852Z
Duration: 45 min
Description: Full body HIIT

Do each exercise once then repeat for a total of 3 rounds!

Will need
- box
- KB or DB
- sumo ball

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

V-sit double crunch

- 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

- stand up straight holding weight in one arm above head
- drive one leg up for a crunch
- then switch sides

Knee up

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

Plank

- start lying down with ball between feet
- pass to arms for a full crunch 
- pass back to feet
- repeat

Stability ball crunches

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Full body HIIT

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