Name: Playbook - AJ Hotchkins - 30 Minute Functional Full Body Cardio Workout
Uploaded: 2023-08-11T16:43:53.527Z
Duration: 30 min
Description: 30 Minute Functional Full Body Cardio Workout

Ramping up the intensity, full body cardio + strength circuit!

We will complete two separate strength circuits: Resting 10 seconds in between exercises / 1 minute in-between rounds! 

When you complete the first circuit / rest for 2:30 seconds and hop into the next circuit! 

Pick up the intensity / compete within yourself and let’s get this money! 💪🏽💪🏽💪🏽

Animal + acrobatic movements designed to strengthen prepare your full body for a athletic - functional workout

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

Duck Walk

Duck Walk Both Forward and backwards:

- Head should not bob / Stay low as if you’re walking under a chute. 
- Knee goes to the ground + feel mobility in both your knees and ankles
-20 Meters forwards / 20 Meters Backwards

(HIPS PIVOT + STAY OPEN)

Duck Walk (Hips)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both directions laterally! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank Lifts (Lateral)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform an alternating arm + leg lift / Push into the ground with non working foot & hand and raise opposite arm and leg 
- Both forwards and backwards! (6 reps total forwards / 6 reps total backwards)

Bear Crawl + Alternating Plank (Forward + Backward)

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both forwards and backwards! (15 meters each)

Bear Crawl Kick Through

- In a crouched position perform a bear crawl (4 strides)
- After 4 strides / steps of bear crawl perform a single leg kick through / rotate your hips + ass stays slightly above the ground. 
- Both directions laterally! (15 meters each)

Bear Crawl (Lateral) Kick Through

- Perform a cartwheel
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel

- Perform a cartwheel (single arm)
- Try to control your body and stay on a line 
- 25 yards each arm

Single Arm Cartwheel

- Perform a cartwheel (land with hips facing the direction you performed cartwheel) on 2 feet + stick
- Try to control your body and stay on a line 
- 25 yards each direction

Cartwheel + 2 Foot Land

Perform a walking handstand for 10 yards! Try it! Challenge yourself! If you cannot perform a handstand find a wall / post feet on the wall / walk down wall moving laterally!

Handstand Walks

Animal Dynamic Warmup

Compound strength and movement based exercises, low rest period for higher intensity! 

Push your limits and be competitive with yourself!

10 seconds rest between exercises:

- Start with one foot forward / switch feet every pull
- 45 second sprint at 80% effort!

Skierg

- Holding a TRX strap in each hand, lean back and maintain tension through the strap (feet on wall if able)
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

Step back - hinge at the hip - Swing KB up to eye level 

Switch grip - both hands grip KB - Perform a regular KB swing 

Repeat

Kettlebell Split Swing

- Perform a lateral ski jump (push from the hip + land on single leg) 
- Position yourself into a cartwheel position + perform a cartwheel.
- Land + repeat 
- 16 Total Reps / 8 each side

Ski Jump + Cartwheel

Strength + Cardio Circuit

- Throw medicine ball over each shoulder (alternating) for 30 seconds 
- Rotate your backside foot / open your body to the wall + shoot hips + throw medicine ball tightly over shoulder into the wall

Med Ball Wall Throws

- Holding a kettlebell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebells overhead
- Lower the kettlebells back to your shoulders repeating movement
- Double or single arm (optional)

Kettlebell thrusters

- Hold a hand stand against the wall
- Bend at the elbows to come down 
- Come down a couple of inches and back up

Handstand push ups (modified)

- From a hanging position 
- Perform knee across body X2 (reach elbow)
- Perform Toe touch across body X2
- Perform a single Toe touch X1 

3 rounds of each for 15 total reps

Hanging Leg Raise Series

These are some of the movements I use to cool down after an intense workout:

Using static stretching poses - added movement! 

Most important factor in this workout is coming back to your breath! Really focus on your breathing. 7/11 breathing, 7 count inhale - 11 count exhale! - forces you to control you breath and bring you heart rate down!

Be as playful as you want with these movements, stretch where needed! As you guys will see in the video, I go off the cusp and try NEW things! LETS WORK!

Hold each movement - stretch for 30 - 45 seconds / as long as you need!

-Bend over with long spine and touch toes! 
-Be playful - walk hands around in circle - come up - slowly drop back down. Etc STRETCH!

Standing toe touch

- Find a wall 
- Hinge at the hip with hands attached to the wall + sit as deep into a squat as possible 
- should feel a stretching sensation in upper back + low back + hammys! 
- Be playful / walk hands to either side - shift hips from right to left!

Wall stretch (Hip Hinges + Arm stretch)

Sit in a depth squat (as I’m doing right now uploading to the app) and be playful - rock back and fourth - straighten legs - lift arms + rotate torso! Etc. explore your body!

Depth squat (Playful)

- in a lateral lunge / rock back and fourth 
- allow arms to pull you deeper into stretch 
- bend both knees in sumo deadlift position 
- be playful and explore some of your aches + pains

Lateral lunge (Playful)

- in a forward lunge position (knee down) sit into your hips + be playful - wrap arm in between legs / inside elbow to inside foot etc 

- rock back into a runner stretch / should fee a great stretch In your hamstring! Keep tall posture / tall chest / reach for toes!

Perform 1 minute each side💪🏽

Forward lunge + Hamstring runner stretch

- from kneeling position / arms extended over your head 
- walk hands around in circular motion 
- be playful / change postures / push hips in - change positions - LETS GO!

Half tortoise

- from sit up position / hike your legs over your head 
- dangle feet and be playful / walk in circles / come in and out of stretch!

Hips up and back

*Hold each position for 30 seconds*


- leg straight up and down 
- leg outwards to the side (groin) 
- leg across body

Band flexibility series

Dynamic Cool Down

30 Minute Functional Full Body Cardio Workout

Ryan

Combat Cardio Workout

Owen

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

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Lower Body Pull Workout

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Gabrio Lima

Full Body Workout (Functional)

Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

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Full Body Workout (Strength + Pull)

Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

30 Minute Functional Full Body Cardio Workout

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