Name: Playbook - AJ Hotchkins - Muscular Endurance + Cardiovascular Workout
Uploaded: 2023-08-11T16:43:53.606Z
Duration: 35 min
Description: Muscular Endurance + Cardiovascular Workout

Todays workout we are going to turn up the volume and the intensity! 

All you are going to need for todays workout is a bike, jump rope, medicine ball, and a kettlebell!

We have 5 total rounds - with 2 minutes rest between each and every round! Finish each round as fast as possible! Let’s get it💪🏽📈

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)

- 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

- Race to .50 miles as fast as possible
- Move to jump rope as soon as you’re done

Assault bike

- Jump rope with the rope passing under your feet once each jump
 
ROUND 1: Normal two foot jump rope
ROUND 2: Split jumps 
ROUND 3: Ski jumps
ROUND 4: FRONT + BACK JUMPS
ROUND 5: ALTERNATING FEET

Jump rope

- Starting from a deadlift position / arms should hang to grab the KB
- Get max extension and jump as high as possible for a total of 10 reps

Kettlebell Deadlift Jump

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position.

Medicine Ball Slam

- Starting from a suitcase squat position / arms should hang to grab the KB
- Get max extension and jump as high as possible for a total of 10 reps (only perform one side)

Kettlebell Suitcase Jump

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Focus on rotating both your feet and your hips to slam the medicine ball off and to the side. 
- Draw as big of circle as possible with the medicine ball.
- Practice proper squaring mechanics when picking the medicine ball back up. 
- 10 Reps total

Med Ball Lateral Slams

Kettlebell suitcase Jump

- Start with medicine ball in both hands against chest (neutral position)
- Raise medicine ball up + get triple extended
- Use power from hips + core to slam the medicine ball into the ground / end in a bent knee squat position. 
- Draw a 180 degree circle with the medicine ball / half circle each direction
- Practice proper squaring mechanics when picking the medicine ball back up. 
- 10 total reps

Med Ball axe slams

👉🏽Perform broad jump + knee tucks for 25 yards (push sled high)
👉🏽 Perform broad jump + knee tucks for 25 yards (push sled low)

Broad Jump + Sled Push

Cardiovascular + Muscular endurance circuit:

Muscular Endurance + Cardiovascular Workout

Ryan

Combat Cardio Workout

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

Ragna Hafliðadóttir

Full Body Combat Training

Lower Body Pull Workout

Lower Body Pull Workout (Combat)

Fight Conditioning (Hill Sprints)

Owen

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

Full Body Pull Workout

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 !!!

Muscular Endurance + Cardiovascular Workout

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