Name: Playbook - Raquel Santos - Full Body HIIT
Uploaded: 2023-02-26T01:13:09.992Z
Duration: 65 min
Description: Full Body HIIT

Sat 2/18/23

You can choose to do these as amrap circuits and set a timer for 10-15 mins per circuit - get through as many rounds as possible with as little rest as possible! 

1️⃣ Circuit 1: 2-3 rounds 
- 16 Alternating DB Snatch
- 20 180 squat jumps
- 30 Bicycle crunches 
- 20 Alternating lateral lunges

2️⃣ Circuit 2: 2-3 rounds 
- 15 Burpee
- 30 Alternating DB curtsy lunges 
- 16 Alternating DB lateral raises 
- 16 Alternating tricep kickbacks 

3️⃣ Circuit 3: 2-3 rounds 
- 8 manmakers 
- 10 around the world raises 
- 10 DB RDL to squat clean 
- 12 bent over rear delt flyes 

4️⃣ Circuit 4: 2-3 rounds 
- 20 Heels elevated goblet squat 
- 10 (each side) Single leg RDLs
- 10 Push up jacks to 4 mountain climbers
- 24 jumping lunges (weight optional)

- 16 Alternating DB Snatch
- 20 180 squat jumps
- 30 Bicycle crunches 
- 20 Alternating lateral lunges

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell alternating snatches

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- 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

Alternating lateral lunges

Circuit 1

- 15 Burpees
- 30 Alternating DB curtsy lunges 
- 16 Alternating DB lateral raises 
- 16 Alternating tricep kickbacks

- 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

Alternating curtsy lunges

Alternating lateral raises

Alternating tricep kickbacks

Circuit 2

- 8 manmakers 
- 10 around the world raises 
- 10 DB RDL to squat clean 
- 12 bent over rear delt flyes

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell man makers

Around the worlds

DB RDL to squat clean

Bent over rear delt fly

Circuit 3

- 20 Heels elevated goblet squat 
- 10 (each side) Single leg RDLs
- 10 Push up jacks to 4 mountain climbers
- 24 jumping lunges (weight optional)

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Full Body HIIT

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