Name: Playbook - The Fit Green Goddess - HIIT Workout
Uploaded: 2023-04-01T11:08:04.557Z
Duration: 45 min
Description: HIIT Workout

Happy Friday you guys! This workout is a HIIT! Get ready to sweat, and work! Grab your towel and a great playlist, and move that booty!

You will need:
Medicine ball (12 pounds or more)
Heavy medicine ball (slam ball 25 lbs)
Dumbbells (moderate) + (lighter)
1 super heavy dumbbell

GIANT SET: go through each move nonstop. once you've hit all four moves. rest 60 seconds and begin again

1. Mountain Climbers- 40
2. Medicine ball Squat- 30
3. V-ups- 20
4. Pushup with T twist- 10

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Stand with feet shoulder width apart holding a heavy medicine ball
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Medicine ball squats

- Start with your hands just outside the shoulders - Bend at the elbows to lower down
- as you come up, begin to rotate one hip towards ceiling along with a straight arm, bringing your body into a T position.
- Repeat the sequence to the opposite side
- Repeating back and forth for time or reps

Push-up to T

Round one

GIANT SET: go through each move nonstop. once you've hit all four moves. rest 60 seconds and begin again

1. Heavy Ball Slam- 15
2. Goblet Squats-15
3. overhead DB shoulder press-15
4. Hip Dips-15

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- 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

Dumbbell goblet squat

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

Round Two:

GIANT SET: go through each move nonstop. once you've hit all four moves. rest 60 seconds and begin again

1. Bicycles-30
2. DB Squat Press-20
3. Renegade rows-10 each side
4. DB deadlifts- 10

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- holding dumbbells, Engage your lats
- Pull the dumbbells up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift dumbbell

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended bicycle crunch

Round Three

HIIT Workout

Giovanna

For the banded flies I used the machine instead. What is the difference? Also I used a band to support my hips when I did the push-ups. It enabled me to do more with better form.

HIIT Workout

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