Name: Playbook - Ada Jane - W4/D4 Cardio | 45mins
Uploaded: 2023-11-20T05:24:37.003Z
Duration: 45 min
Description: W4/D4 Cardio | 45mins

Complete all exercises in 35mins, EMOM

•10mins dynamic warm up 
•15 cal Assault bike
•10 push ups
•10 Devils press
•10 Banded pull ups
•15 butterfly sit ups

•10mins dynamic warm up 
•15 cal Assault bike
•10 push ups
•10 Devils press
•10 Banded pull ups
•15 butterfly sit ups

Complete each workout under 1min, rest for whatever time is left (if you complete 10 push ups in 30secs rest for 30 secs before moving to the next exercise)

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

Dumbbell devil press

- Using a band
- Lift yourself up above the bar 
- Hold at the top engaging your back

Banded Pull ups

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

W4/D4 Cardio | 45mins

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