Name: Playbook - The Fit Green Goddess - This HIIT workout ROCKS!
Uploaded: 2023-04-01T11:08:04.563Z
Duration: 60 min
Description: This HIIT workout ROCKS!

I had a fire under my butt when I created this one! I wanted to push some weight, sweat a little, and move my body! 

I hope you LOVE this one!

1. Rower- 200 meters
2. Hand Release Pushup -10
3. Side lunge to reverse lunge- 8 reps each way + each side
4. Renegade Row- 16 total reps
5. Decline sit up with the Medicine ball- 15 reps

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- step laterally to a side lunge
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge to side lunge

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

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

Dumbbell renegade rows

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Round one

1. .25 mile jog or run
2. Alternating Dumbbell snatch- 12
3. Kettlebell pushups-AMAYCD
4. Goblet squats- GO HEAVY!! 8 
5. Roll 'em- 12

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

- 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

- Place your arms above or next to your head holding onto the bench
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Round two

1. Box Jumps-10
2. Super high box Step up- 10
3. Standing bicep curls- 10
4. Side obliques off bench-10

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Lean to one side engaging your obliques
- Focus on a slow controlled movement

Dumbbell or kettlebell oblique crunches (standing)

Round three

This HIIT workout ROCKS!

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.

This HIIT workout ROCKS!

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