Name: Playbook - Raquel Santos - FULL BODY FRIDAY (At-Home HIIT Circuit)
Uploaded: 2023-12-30T02:54:08.842Z
Duration: 45 min
Description: FULL BODY FRIDAY (At-Home HIIT Circuit)

FULL BODY FRIDAY (At-Home HIIT Circuit)
Fri 12.29.23

Repeat the following circuit for 3-4 rounds of 40s of work with 20s of rest, then rest for 1-2 mins in between rounds.

1. Pendulum lunge to jump lunge switch 
2. DB deadlift to BW squat jump
3. Renegade rows to cross body mountain climbers 
4. Explosive step ups
5. KB sumo deadlift high pull
6. Burpee
7. Plank up downs
8. Alternating reverse lunge + snatch
9. KB squat swings
10. Side plank rear delt flyes

*Modification: Lower the time intervals to 30s on/30s off and/or cut out 2-4 moves.

Pendulum swing to jump lunge switch

Dumbbell deadlift + squat jump

Dumbbell renegade row to cross body mountain climbers

Explosive step ups

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Plank up downs

Alternating reverse lunge + snatch

Kettlebell squat swings

Side plank rear delt flyes

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