Name: Playbook - Richelle Jesse - Full Body HIIT/Core
Uploaded: 2023-10-30T02:37:34.831Z
Duration: 40 min
Description: Full Body HIIT/Core

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

In & Out Squats

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks (each side)

Deadman Pushup

AMRAP

Alternate between the two exercises at the top of each minute.  Complete the desired number of reps and then rest with the remaining time.

With band around your quads. Start in a narrow step and take 3 small steps out. Then squeeze and come back to standing. 

This counts as 1 movement.

3 Stage Banded Step Out

- Start with a band over your wrists and under your feet  
- Hinge at the hips with chest forward 
- Lift chest up and press through your heels to stand straight up
- Lower back down and repeat

Banded deadlift

EMOM

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
- then drop elbows down, down, up, up

Tricep push up to plank down/up

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Dead bugs

Plank Toe Taps

Standing Wood Choppers (each side)

Core AMRAP

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