Name: Playbook - Rachel Nicole - Full Body HIIT
Uploaded: 2023-01-07T13:57:37.331Z
Duration: 45 min
Description: Full Body HIIT

Brittney Howell

Description:
This Full body HIIT sesh is here to recruit allll the muscles, get your heart rate up and leave you feeling accomplished for the day! What you put in, you get out. 

Suggestions:
Try to take minimal rest between exercises saving it for the end of each round.

Let’s warm up and get our heart rate going!🙌🏼

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
-Repeat on opposite side
-Complete desired rep range

Alternating Lateral Lunge (bodyweight)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Warmup

Complete 3 rounds total with minimal rest between exercises and 1 mins rest at the end of each round.

Sumo Squat to Upright Row

1 1/2 Jump Squat

Plank With Shoulder Taps

Circuit 1

-Complete 3 rounds total with minimal rest between exercises and 1 mins rest at the end of each round.

-For clock lunges, 1 full round [6 lunges]= 1 rep

-For Bird Dog Row complete 10 reps on each side splitting the 20 reps.

Reciprocating DB Chest Press

Clock Lunges

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell Bird Dog Rows

Circuit 2

DB Bicep Curl to Overhead Press

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Full Body HIIT

Community

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