Name: Playbook - Pauline Perina - Full Body HIIT
Uploaded: 2026-02-07T21:28:16.529Z
Duration: 30 min
Description: Full Body HIIT

Brittany

Andy

Virginia

6 exercises 
45 sec per exercise 
3 rounds 
15 sec rest between each round 
You need 1 medium kettlebell, 1 set of light/medium dumbbells and a mat

- Deadlift a kettlebell to the standing position.
- Hinge quickly and pull the kettlebell back to build momentum.
- As you snap forward, but before letting the weight travel out in front of you pull up and quickly switch your hand position to the horns of the kettlebell.
- From this position smoothly perform a squat.
- As you finish the top of the squat change your hand position again quickly to grab the bell with two hands by the handle and perform the bottom part of the swing.

Kettlebell swing to goblet squat

- Grab a pair of light dumbbells 
- Get into a press-up position with a dumbbell in each hand. 
- Brace your body, then raise one of the dumbbells, supporting yourself on the other arm.
- Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground and alternate 
- Jump into a deep down squat position when feet are flat on the floor perform the hammer curl with both dumbbells and jump back to the plank position

Renegade Row to sprawl with hammer curl

- Stand straight with your feet hip-width apart and hold a dumbbell in each hand with your palms facing down.
- Take a step forward with your right leg and, as you slowly bend both knees, lift the dumbbells until your arms are slightly above parallel to the floor.
- Use your left foot to push you back to the starting position and lower the dumbbells.- - Repeat with the left leg and keep alternating legs until the set is complete.
- Use a light weight

Alternating Reverse Lunge Front Raise

- Standing with feet wider than shoulder width, squat down, tap one hand to the floor.
- Explosively jump back, landing with feet at shoulder width
- Repeat with opposite hand.

Bodyweight Squat Jump with a Tap

- Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. 
- Bend your elbows, bringing the weights to your shoulders and performing a bicep curl.
- Stabilize your torso and keep your arms moving upward, straightening your arms above you, performing an overhead press with your palms facing out.
- Bend your elbows, coming back to the end of your bicep curl, then straighten your arms, coming back to the starting position to complete one rep.

Bicep Curls to Overhead Press

- Lay on your back with your knees bent and pointed to the ceiling.
- Take your arms and place them over your head.
- Keep your arms locked out as you use your abs to crunch your upper body upwards.
- Lower your shoulders back down to the ground.

Long Arm Crunch

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