Name: Playbook - Nikki McGrath - Full Body HIIT
Uploaded: 2024-04-10T18:04:45.380Z
Duration: 28 min
Description: Full Body HIIT

Nikki

Today’s circuit is a “For time”: you’ll repeat the circuit 5x as fast as you can. At the end of each round, rest for 30 seconds before starting the next one- you’re going to need it! 

You can and you WILL

Today’s circuit is a “For time”: you’ll repeat the circuit 5x as fast as you can. At the end of each round, rest for 60 seconds before starting the next one- you’re going to need it! 

You got this- the sooner you start, the sooner you finish!

- 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

1. Stand with your feet hip-width apart and hold a dumbbell or barbell with an overhand grip in front of your thighs.

2. Engage your core, keep your back straight, and slightly bend your knees.

3. Hinge at your hips and lower the weight towards the floor while keeping it close to your body. Your back should remain flat throughout the movement.

4. Lower the weight until you feel a stretch in your hamstrings, making sure to maintain a neutral spine.

5. Once you reach the bottom of the RDL, pull the weight up towards your lower ribcage by bending your elbows and squeezing your shoulder blades together in a rowing motion.

6. Lower the weight back down to the starting position while keeping your back straight and core engaged.

7. Return to the standing position by driving your hips forward and standing tall.

8. Repeat the RDL to back row movement, focusing on the proper form and engaging the targeted muscles in your hamstrings, glutes, back, and shoulders.

RDL to Row

1. Start standing with your feet hip-width apart and holding a dumbbell in each hand at your sides.

2. Step your right foot diagonally behind your left leg, crossing it as if you were doing a curtsy, while simultaneously curling the dumbbells towards your shoulders.

3. Lower your body down into a lunge position, bending both knees to about 90 degrees. Keep your chest up and core engaged.

4. Push through your left heel to return to the starting position while lowering the dumbbells back down to your sides.

5. Repeat the movement on the other side by stepping your left foot diagonally behind your right leg into a curtsy lunge while curling the dumbbells towards your shoulders.

6. Continue alternating between sides, performing a curl with each curtsy lunge to target your biceps and legs simultaneously.

7. Focus on maintaining proper form, keeping your back straight, and engaging your core throughout the exercise.

8. Aim for controlled movements and a full range of motion to maximize the effectiveness of the exercise.

Alternating Curtsy Lunge with Curls

Plank row push up

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for time

Full Body HIIT

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