Name: Playbook - Alexandra Yaeger - W4/D3 Rest or Cardio Craze
Uploaded: 2024-03-15T21:50:26.173Z
Duration: 10 min
Description: W4/D3 Rest or Cardio Craze

So good!! Looks easy but it’s no joke😅

jennie

Brooke

Amber

Repeat one exercise immediately after another with no rest. 
After the round (6 movements) is complete, rest for 20-30- seconds & continue for 5-7 rounds

Hold two same weighted kettlebells in each hand. Adjust the incline on the treadmill between 5-10. Hold the kettlebells close to your body, core tight, and chest high. Walk for specified time.

KB Incline Walks

- Stand with your feet slightly wider than hip-width apart, and the kettlebell 6" in front of you.
- To find your starting position, grip the ground with your feet, and slide your hips back with knees soft and back flat.
- Reach your hands to the bell and tilt the handle toward you before gripping.
- To start the swing, 'hike' the kettlebell between your hips, without losing position in your knees, hips or back.
- Once the kettlebell is back, drive your feet into the floor and stand up forcefully - letting the power from your legs bring the kettlebell up to chest height, with your arms acting as cables.
- Lock your abs and let the bell float back down to your hips - only bending at the hips and knees when the bell returns to between your thighs.
- Once the bell is behind you again, press the floor away and let the bell float up to keep swinging.

Kettlebell Swing

- Start with feet slightly wider than hip width, and a kettlebell 6" away from your feet.
- Keeping your knees soft, shift your hips back until you can reach the bell, without rounding at the lower back.
- Maintaining position in your hips, knees, and spine, 'hike' the bell behind you.
- Once the bell is between your thighs, press the floor away hard.
- Using the power from your legs, let the bell move upward while guiding them to stay close to your body.
- Think about zipping up a jacket with your hand.
- Press the kettlebell over your head, rotating your palms to face forward at the top.
- To repeat, bring the bells down to your hips the same way that you brought them up, and press into the floor once it reaches your thighs.

Kettlebell Clean & Press

Plank DB Pulls

Stand facing the box approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
Immediately drop or jump back down to the original starting place; then repeat the sequence.

Box Jumps

Begin in a pushup position on a flat bench, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion.

Elevated Mountain Climbers

Circuit

W4/D3 Rest or Cardio Craze

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Taylor

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Danielle

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

Valentina Loiero

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

Juanita Loftis

W1/D1 SHOULDERS & GLUTES

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

Kennedy

W1/D2 BACK & BICEPS

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

W4/D3 Rest or Cardio Craze

Community

More workouts from Alexandra Yaeger