Name: Playbook - Nat Pongcharoen - HIIT full body
Uploaded: 2023-05-14T01:46:27.596Z
Duration: 45 min
Description: HIIT full body

- 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

Dumbbell thruster

- Jump on to the box using your arms for momentum 
- Land softly on the box keeping your body in a squat position
- Jump back down off the box or Step off the box if preferred

Jump squats (box jumps)

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees and then perform one bicep curl
- Reverse the movement back to starting position and repeat with alternating legs

Reverse lunge w/ dumbbell curls

- With high plank position with a dumbbell in each hand. Make sure your shoulders are on top off your wrist. 
- Row a dumbbell to your side, keep your core engaged at all time

Plank row with dumbbells

- Start with a wide stance and your toes pointed out
- Hold the kettlebell in between your legs 
- Perform squat, push your hips back as you come down
- Alternate with deadlift when you get back to starting position

KB sumo squat into deadlift

- Place a kettlebell in between your feet 
- Perform a deadlift with the kettlebell 
- With your upward momentum, perform an upright row, making sure you get your elbows above your shoulder height and the kettlebell to your chin

KB deadlifts into upright row

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and repeat

HIIT full body

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