Name: Playbook - Sarah Brock - HITT: full body workout 3/2
Uploaded: 2023-03-28T02:16:36.342Z
Duration: 60 min
Description: HITT: full body workout 3/2

Full body HITT:
Set 1:
Row for meters: 200 meters: 1 minute break x 5 rounds 
 
Set 2:
Dumbbell clean and press
45 seconds on: 1 minute off x 5 

Set 3: 
Dumbbell deadlift
45 seconds on: 1 minute off x 5

Set 4: 
Dumbbell flat bench press
45 seconds on: 1 minute off x 5

Set 5:
100 kettlebell swings
Break reps up in any fashion

I.e. 25-25-25-25 reps

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Dumbbell clean to squat to press

- Stand with feet shoulder width apart and heels elevated
- 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

Heels elevated squat- KB’s or DB

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

HITT: full body workout 3/2

Legs 1/2

Back & Bi's -1/4

Chest & Shoulders 1/6

Back & Bi's 1/9

Legs  1/11

Shoulders & arms 1/13

Chest & Arms 1/16

Tracy

Legs & abs 1/18

Back & Shoulders 1/20

Chest & Shoulders 1/23

Legs & Glutes 1/25

Back and arms 1/27

Chest & Tri's 1/30

Chest & Tri's 3/03

Back and arms 3/01

Steady State cardio 2/27

Back & Shoulders 2/24

Legs & Glutes 2/22

Chest & Shoulders 2/20

Legs & abs 2/17

Chest & Shoulders 2/15

Back & Bi’s 2/13

Legs 2/10

Back & Bi's 2/8

Chest & Shoulders 2/06

Legs  2/03

Back & Bi’s 2/09

Shoulders 2/27

HITT: full body workout 3/2

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