Name: Playbook - Omar Romero - W1D3 - HIIT
Uploaded: 2023-12-12T10:22:22.422Z
Duration: 45 min
Description: W1D3 - HIIT

Circuit structure:
40 second work
20 second rest 

3 rounds: 
Burpee
Double dumbbell snatch 
Alternating goblet reverse lunge 
Goblet lateral lunge 
Depth pushups 
Bent over dumbbell row (wide) 
Standing shoulder press
Lateral raise 
Z sit up 
Bicycles 

3 minute rest in between rounds

- 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 bring your hands over your head

Burpee

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs and snatch directly overhead

Dumbbell snatch (double)

Goblet reverse lunge

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

Depth push-ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up pulling your elbows wide
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (wide)

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Z sit-up

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

W1D3 - HIIT

W1D1 - Legs

W1D2 - Pull

W1D4 - Legs

W1D5 - Push

W2D1 - Legs

W2D2 - Pull

W2D3 - HIIT

W2D4 - Legs

W2D5 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - HIIT

W3D4 - Legs

W3D5 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - HIIT

W4D4 - Legs

W4D5 - Push

W5D1 - Legs

W5D2 - HIIT

W5D3 - Pull

W5D4 - HIIT

W5D5 - Legs

W5D6 - Push

W6D1 - Legs

W6D2 - HIIT

W6D3 - Pull

W6D4 - HIIT

W6D5 - Legs

W6D6 - Push

W7D1 - Legs

W7D2 - HIIT

W7D3 - Pull

W7D4 - HIIT

W7D5 - Legs

W7D6 - Push

W8D1 - Legs

W8D2 - HIIT

W8D3 - Pull

W8D4 - HIIT

W8D5 - Legs

W8D6 - Push

W9D1 - Legs

W9D2 - HIIT

W9D3 - Pull

W9D4 - HIIT

W9D5 - Legs

W9D6 - Push

W1D3 - HIIT

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