Name: Playbook - Shalena Guntle - W2/D6 HIIT
Uploaded: 2022-11-19T23:11:39.175Z
Duration: 30 min
Description: W2/D6 HIIT

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Weighted Dumbbell goblet squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Push up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee w/ push up

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start off in high plank
- Ball under one hand 
- While still in high plank pass ball to opposite hand 
- Repeat

High Plank pull through

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith machine back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith machine hip thrusts

Smith machine workout!

Barbell hip thrusts

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Glutes & Abs

W2/D6 HIIT

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Such a good workout to ease back into arm day!

W2/D6 HIIT

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