Name: Playbook - Sarah Herse - Full Body HIIT with jump rope, dumbbell & kettlebell
Uploaded: 2024-03-20T21:08:55.157Z
Duration: 30 min
Description: Full Body HIIT with jump rope, dumbbell & kettlebell

Took me awhile because my hip flexors are horrible. Great workout!

Mike Wambach

A.  Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

B. 3 Rounds For Time
B1. Jump rope x 40 reps
B2. Dumbbell Single Push Press x 30 reps (15/side)
B3. Dumbbell or kettlebell  Swings x 20 reps 
B4. Single Arm Dumbbell Hang Clean to Reverse Lunge x 20 reps (10/side)
B5. Dumbbell Burpee Deadlift x 10 reps
*moderate weight dumbbell - should be challenging 
*Women try for 15-35# DB, men try for 25-50# dumbbells

C. Ab Work x 3 Sets:
C1. Russian twists x 20 reps 
C2. Dumbbell Figure 8's x 20 reps 
C3. Bent Hollow Hold x 30 sec
*Rest 1:00 b/w sets

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. 3 Rounds For Time
B1. Jump rope x 40 reps
B2. Dumbbell Single Push Press x 30 reps (15/side)
B3. Dumbbell or kettlebell  Swings x 20 reps 
B4. Single Arm Dumbbell Hang Clean to Reverse Lunge x 20 reps (10/side)
B5. Dumbbell Burpee Deadlift x 10 reps
*moderate weight dumbbell - should be challenging 
*Women try for 15-35# DB, men try for 25-50# dumbbells

Advanced option: double unders
*Mock jump rope if no rope available*

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

30 reps (15/side)
- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

*can use kettlebell if you have one
- Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell with both hands.
- Squat and bring the dumbbell between your legs.
- Stand up and swing the dumbbell up to about chest height.
- Return to the squat position and repeat for the duration of the set.

Dumbbell swings

(10 reps/side - 20 reps total)

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Immediately step back about two feet from your other foot. Lower your body, keeping your torso upright and dumbbell on shoulder (front rack position)
- Once knee touches ground push back up and return to starting position 
- Repeat the whole complex on opposite side

Single Arm Dumbbell Hang Clean to Reverse Lunge

- Stand up straight, place your feet on the width of your shoulders.
- Pick a dumbbell in each hand.
- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise up keeping dumbbells in each hand and by your side "Deadlift" portion
- Rise up to full extension of hips.

Dumbbell burpee deadlift

Circuit 1

C. Ab Work x 3 Sets:
C1. Russian twists x 20 reps 
C2. Dumbbell Figure 8's x 20 reps 
C3. Bent Hollow Hold x 30 sec
*Rest 1:00 b/w sets

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

- Pick up a dumbbell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions

Dumbbell figure 8's

- Lie on your back and extend your arms overhead. 
- Bend your legs so they are about a 90 degree angle and have your feet/calves off the floor 
- From there, tighten your core by drawing your ribs toward your pelvis and flexing your abdominal region.
Raise your head, shoulders, and upper back off the floor and hold for recommended time.

Bent hollow hold

Ab Circuit

Full Body HIIT with jump rope, dumbbell & kettlebell

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Trying to get back into it. This was a killer. Thanks!

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

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That was a great workout for me. Your Spectacular.

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Wow! Definitely a summer body right there. 😂😂😂

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Full Body HIIT with jump rope, dumbbell & kettlebell

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