Name: Playbook - Tasha Pavlovich - HIIT Workout - Dumbbells - Lower body & abs
Uploaded: 2023-06-11T16:04:41.441Z
Duration: 20 min
Description: HIIT Workout - Dumbbells - Lower body & abs

- Perform all exercises at high intensity for 35 seconds. 

- Rest for 12 seconds in between each exercise. All seven exercises count as one round. 

- Do four rounds. 

- If you need to, take a 30 to 60 second rest between rounds.

-Holding dumbbells at your sides, chest lifted and shoulders back.

- Place one foot up onto the box and push through your heel to stand up.

- Squeeze glutes.

- Step down and repeat by alternating with the other leg.

Alternating Dumbbell Step Ups

- Stand with your feet shoulder-width apart and a slight bend in your knees.

- Hold kettlebell in front of your body with elbows bent.

- Shoulders should be directly over your hips with a neutral head and neck position.

- Evenly distribute your weight on your feet from toe to heel, and grip the floor with your feet to create a stable foot position.

- Slightly tuck your pelvis and bring your rib cage down to engage your core.

- While maintaining your alignment, begin the downward movement by bending your hips, knees, and ankles.

- Lower halfway down into the squat position.

- Push your feet into the ground and push yourself up 1–2 inches from the starting position.

- Keep your chest high and your core engaged.

- Use your legs to pull yourself back down 1–2 inches by bending your legs.

- Continue to lower and raise your body for the desired number of repetitions.

Kettlebell Squat Pulse Reps

- Lower down to create a 90 degree angle with your front leg.

- Don't let your knee surpass your toe.

- Keep your back neutral and stay upright.

Walking lunges with dumbbells

- Stand upright with your feet together and your arms at your side.

- Jump in the air and land in a split squat position so that your right leg is forward with the knee bent and your left leg is backward standing on your toes.

- Without pausing, jump in the air again and reverse the position of your legs.

- Repeat for a complete set.

Split Squat Jump

- 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

- Lie on your back with the legs extended and lift both arms above the head.

- Tighten your abs to lift the shoulders off the floor, curl the trunk up and forward. Simultaneously bend the right knee as you kick the right leg toward your chest, stretch the arms and reach with the hands to touch your right foot.

- Pause briefly, holding the trunk flexed (folded) position.

- Lower into the starting position and repeat the movement with the left leg.

- Continue alternating for the specified amount of time. Engage the core throughout the exercise by tightening the abdominals before the hips or pelvis move.

Alternating Bent-Leg V Up

- Start in a high plank position with your feet in the TRX handles.

- Drive your knees towards your chest one at a time back and forth. 

- Increase speed as you feel comfortable.

HIIT Workout - Dumbbells - Lower body & abs

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