Name: Playbook - Sarah Herse - 9/14 - Full Body HIIT
Uploaded: 2022-12-11T21:19:02.650Z
Duration: 30 min
Description: 9/14 - Full Body HIIT

Perfect quick sweat Sesh before a busy day 👏🏻

Ashley Chapman

A. Warm-up x 2 sets
A1. Jumping jacks x 20
A2. High knees x 20
A3. Butt kickers x 20
A4. Plank shoulder taps x 20 (10/side)

B. 5 rounds for time
B1. Dumbbell seesaw rows x 20 (10/side)
B2. Push-ups x 15
B3. Dumbbell alternating snatches x 12 (6/side)
B4. Single leg v-ups x 10 (5/side)
B5. Dumbbell hang power cleans x 8
B6. Dumbbell front squat x 5
*Rest 30 seconds between rounds
Women try for 15-35# DB’s, men try for 20-50# DB’s

A. Warm-up x 2 sets
A1. Jumping jacks x 20
A2. High knees x 20
A3. Butt kickers x 20
A4. Plank shoulder taps x 20 (10/side)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

(10/side - 20 reps total)

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

Warm Up

B. 5 rounds for time
B1. Dumbbell seesaw rows x 20 (10/side)
B2. Push-ups x 15
B3. Dumbbell alternating snatches x 12 (6/side)
B4. Single leg v-ups x 10 (5/side)
B5. Dumbbell hang power cleans x 8
B6. Dumbbell front squat x 5
*Rest 30 seconds between rounds
Women try for 15-35# DB’s, men try for 20-50# DB’s

(10/side - 20 reps total)

-  Stand holding a pair of dumbbells at arm’s length next to your sides. 
- Shoulder width stance, bend your knees, and hinge forward slightly. 
- Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side.
- Maintain control on the way down
- One rep on each side completes one total rep

Dumbbell seesaw rows

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

(6/side -12 reps total) 

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

(5/side - 10 reps total)

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

Circuit 1

9/14 - Full Body HIIT

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

9/14 - Full Body HIIT

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