Name: Playbook - Pauline Perina - Full Body HIIT workout
Uploaded: 2026-02-07T21:28:16.541Z
Duration: 30 min
Description: Full Body HIIT workout

Loved this workout, would be nice to have an alternative exercise though x

Donna

Virginia

WARM UP: 
Arm Circles – 30 seconds
Jumping Jacks – 30 seconds
Air Squats – 30 seconds
Plank Walk Out – 30 seconds 

CIRCUIT: 5 exercises 
4 rounds total
30 seconds on / 30 seconds rest 

Choose weights that make you work without compromising your form.

- Hinge your hips, knees, and ankles to lower yourself toward the floor. 
- Place the dumbbells on the floor and jump back with your feet hip-width apart, holding your body in a high plank position. 
- Jump your feet back toward your hands and land in a lunge position 
- Carry the dumbbells with you as you stand, lifting explosively off the floor and bring them over your head 
- As you go back down, tighten your core and breath 
- Continue the movement for 30 seconds

Burpee lunge overhead press

- Hold a dumbbell in your right hand. 
- Push your hips back and bend your knees and with right arm straight, lower the dumbbell to the floor. 
- Keep your chest up, eyes looking forward.
- Push your hips forward, pulling your shoulders and chest up and back. 
- Keeping the dumbbell close to your body, pull your right elbow up pulling the dumbbell up until you catch it at shoulder level. 
- Keep your legs straight and glutes squeezed and push the dumbbell straight up above your head. 
- Lower the dumbbell to your shoulder, then to waist level, and repeat.

Single Arm Snatch (right side)

- Hold a dumbbell in your left hand. 
- Push your hips back and bend your knees and with right arm straight, lower the dumbbell to the floor. 
- Keep your chest up, eyes looking forward.
- Push your hips forward, pulling your shoulders and chest up and back. 
- Keeping the dumbbell close to your body, pull your right elbow up pulling the dumbbell up until you catch it at shoulder level. 
- Keep your legs straight and glutes squeezed and push the dumbbell straight up above your head. 
- Lower the dumbbell to your shoulder, then to waist level, and repeat.

Single Arm Snatch (left arm)

- Push your hips backs as you come down 
- Raise the dumbbells as you lower, keeping your chest up
- Keeping a slight bend at the elbows
- Stopping the dumbbells at shoulder height

Dumbbell squat with front raise

Medicine Ball Knee Tuck

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

HIIT / CARDIO CIRCUIT

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Perfect for a Sunday morning! Sweaty and feeling strong 💪

Catherine

MUST-TRY FULL BODY WORKOUT!

More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

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Great workout finisher, very empowering!!

Faith

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CristinaLS

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It was AMAZING!! Left feeling sweaty and strong!!

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Jessie

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I wish it was a live step by step video with you doing the moves the whole time going with the flow.

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Community

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