Name: Playbook - Sophie Grace Holmes - Full Body HIIT 🔥
Uploaded: 2021-03-31T14:02:27.113Z
Duration: 45 min
Description: Full Body HIIT 🔥

20,15,10,5,20
Swings
devil press
clean & jerk

20 EMOM
M1 15-20 Bent over row
M2 20-25 Over head lunge
M3 20-25 wide push up
M4 15-20 singe leg jackknife
M5 10-12 shoot through

20,15,10,5,20
Swings
devil press
cleans & jerk

Buy in - spicy starter to today’s workout - if needed rest 30/45 secs between rounds but give it everything can - remember form is key!

- Place your hands-on the dumbbell
- Bend forward at the hip
- Bring the dumbbell back
- Explode forward squeezing your glutes, bringing the dumbbell up

Dumbbell swing

- Place the dumbbells in the floor in front of you
- Hop back landing in a pushups position
- Bring your body down to the ground
- Hop forward 
- Bring the dumbbells all the way above you

Devils press

- Hold the dumbbells by your sides
- Dip, bending your knees slightly
- Bring the dumbbells down to your thighs and pull up
- Extend your arms above you

Clean and jerk

Buy IN

M1 15-20 Bent over row
M2 20-25 Over head lunge
M3 20-25 wide push up
M4 15-20 singe leg jackknife
M5 10-12 shoot through

Work as hard as you can to hit the reps to earn your rest!

- Bend forward at the hips
- Make sure your back is flat
- Pull the dumbbells up keeping your elbows close to your body
- Focus on your back as you go up
- Come down in a slow controlled motion

Dumbbell row

- Lock your arm with the dumbbell overhead
- Bring that leg back and bring your knee all the way down to the ground
- Drive through your front leg to come up
- Keep your chest up

Overhead lunge

- Start by placing your arms outside shoulder with
- Bend at the elbows bringing your body down
- Come down as much as you can
- Press through your hands extending your arms to come up

Wide pushup

- Lay on the floor face up
- Bring your upper body up
- Brint your knee up and have them meet with your upper body in the middle 
- Keep your core tight

Single Leg Jackknife

- Start with your hands and feet on the floor with your legs bent
- Rotate your body taking your hand off the floor
- Bring your opposite leg through 
- Keep your core engaged

Shoot through

20 EMOM

Full Body HIIT 🔥

It was so good! The last emom was a little confusing - I wasn’t sure was the 1 rep clean and jerk meant but I modified!:)

Katie

Veronika

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UPPER body

Leg Day !!!

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Full body Blast

Whew that was tough! Haha but so good! Fun to workout WITH you! Love the energy :)

Full Body HIIT 🔥

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