trainer: Lacee
duration: 38 minutes
class 8 of 20
program focus: HIIT (high-intensity interval training)

A little HIIT (once a week is enough, really). Today's session mixes short-burst intervals of kettlebell ballistic movements with extended recovery sets. True HIIT training: go all out during work intervals and rest fully before beginning again. Be sure to review the key movements below to prepare appropriate weights and decide the movement options that work for you.

key movements:
*kettlebell snatches or single arm swings (x1 snatch test weight kettlebell or light to moderate single arm swing weight kettlebell)
*two-hand kettlebell swings (x1 moderate weight kettlebell you can swing for 20 seconds)
*double racked curtsey or reverse lunges (x2 moderate weight kettlebells or dumbbells)
*optional double kettlebell snatches (x2 kettlebells one size smaller than your comfortable single-side snatch weight)