Name: Playbook - Ally Yanecek - W6/D3 (option 2) Moderate Intensity Cardio
Uploaded: 2024-01-22T02:28:48.292Z
Duration: 30 min
Description: W6/D3 (option 2) Moderate Intensity Cardio

Equipment: sliders, dumbbells


Instructions: Set a 6 minute timer, then complete as many rounds of circuit A as you can before the timer ends. Repeat for circuits B, C, & D, please.


Check that you cardio is “moderately” intense for you using one of these methods:
1) Heart rate is between 50 and 70% of your max heart rate
-            To calculate this:
-            50% = [(220-age) x 0.50]
-            70% =  [(220-age) x 0.70]
-            Then, you can watch the HR on your strap or watch and make sure you’re in this range :)

2) Talking 
-            You should be able to hold a conversation
-            If you can sing away or chatter, you’re not pushing yourself hard enough

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

Warm Up Total Body

- With chest lifted and core engaged bend at the waist
- Lift weight off the ground allowing it to swing between your legs
- Drive your hips forward propelling weight forward and up
- Stopping just in front of the shoulders 
- Allow weight to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell / Dumbbell Swing

- Core TIGHT, dumbbell overhead 
- Sloooooowly march

Standing DB March

-Begin on all fours (back neutral)

-Inhale deep, belly gets bigger, drops closer to the floor

-Exhale, pull your tummy in, engaging your deep abdominal muscles

4 point lift

A: 6 minute AMRAP

- Feet together 
- March R foot up
- Slide L foot back
- Feet together 
- Repeat on other side 


Modification: if you can’t get the pattern, just do a safe cardio of your choice

A Skips

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core


Modification: leave lower heel on ground
Advancement: add a light weight on either shoulder

Flat Bicycles

- Bear crawl position, tighten core 
- Shift weight to R arm, shoot R leg through, touch with L arm
- Return to start
- Repeat on opposite side

Bear Crawl Toe Touch

B: 6 minute AMRAP

- Stand on R leg
- L kicks forward, then back


Modification: tap your foot down between each kick to help with balance 

Advancement: hop powerfully into each kick or add ankle weights

Front Kick, Back Kick

- Prop yourself up on your hands or lean against a ball/bench
- Core tight 
- Flutter your legs

Propped Flutters

- Stand
- Squat
- Slide back into plank
- Tuck back to a squat
- Stand


Modification: take sliders out and step into each position
Advancement: add a push up


If you don’t have sliders try…
- Towels or T-shirts on hardwoods
- Paper plates on carpet

Slider Burpees

C: 6 minute AMRAP

- plank position, tighten core
- slider under one foot 
- slide it out and back


Modification: drop stable leg to knee
Advancement: slider under both feet, both go out and back


If you don’t have sliders try…
- Towels or T-shirts on hardwoods
- Paper plates on carpet

Slider Single Plank Jack

- Tighten core and legs
- Reach hand to opposite toe strong and long


Modification: Touch hand to opposite knee rather than toe

Crossbody Tin Mans

- Shuffle to R
- 3 right jabs
- Shuffle to L
- 3 left jabs

1 rep = shuffle R and 3 jabs + shuffle L and 3 jabs


Advancement: add hand weights

Shuffle Jab

D: 6 minute AMRAP

W6/D3 (option 2) Moderate Intensity Cardio

W1/D0 INTRODUCTION

Great workout for the first one in 6 weeks!

Sara

Perfect segments of workouts for postpartum. 💪

Lisa

You rock, girlfriend. That was a great start to my PPD workout regime 🙌🏼

Marie Bogh

W1/D1 Lower Body Focus

Great workout. Mobility finisher felt great to end things too.

W1/D2 Push/Pull

W1/D3 (option 1) Moderate Intensity Cardio

Finally getting back into the groove of working out and this appropriately kicked my butt. Thanks for the great workout!

W6/D3 (option 2) Moderate Intensity Cardio

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