Name: Playbook - Brittan Pack - Week 3 Day 4 Cardio
Uploaded: 2023-12-26T19:39:40.579Z
Duration: 30 min
Description: Week 3 Day 4 Cardio

Perform the moves in the 12 Days of Christmas format!
Ex:
-1 burpee push up
-2 star jumps, 1 burpee push up
- 3sumo squats, 2 star jumps, 1 burpee push up
Etc…
Once you get to all 12 moves, complete the full circuit an additional 1-3 times to feel the 🔥 

Merry Christmas! 🎄 ✨

*to modify, step instead of hop back and come to knees for push up

Burpee push up

*modify by stepping out instead of jumping

Star jump

Sumo squat

- feet shoulder width apart, hinge at the hips with a flat back
- squeeze your glutes and hamstrings to come up

Deadlift

Tricep dip

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- to modify, step it out

Mountain climbers

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Reverse lunges

Squat hop

Lateral side lunge, stay low and slide to the other side, push through your heel to stand

Lateral slide through lunge

*modify by stepping instead of hopping
- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
*modify by dropping to knees

High plank shoulder taps

“12 Days of Christmas” Cardio

Week 3 Day 4 Cardio

Such a good whole body workout! Challenging but doable.

Jess

Easy to learn moves but kicked your butt! I love brittans workouts! 👏👏 totally recommend following her and working out with her to anyone!

Marné

W1/D1 total body strength

Nice upper body workout. I did the three rounds of each set and I could feel the burn in my arms and lats!

W1/D2 Upper Strength + cardio

W1/D3 total body

W1/D4 cardio

W1/D5 Lower Strength

W2/D1 total body strength

W2/D2 upper strength + cardio

Ooh this was a good full body workout.  Got my muscles burning and my heart pumping.

W2/D3 total body

W2/D4 cardio

W2/D5 lower strength

This got me sweating! Took me about 50 minutes to get through 3 rounds, but I did it!

Week 3 Day 4 Cardio

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