Name: Playbook - Chandler Nicoll - W2/D5: OPTIONAL Cardio & Core
Uploaded: 2023-12-31T16:45:55.050Z
Duration: 30 min
Description: W2/D5: OPTIONAL Cardio & Core

Ruby

Lina

This workout is optional! It’s completely body weight so no equipment needed. Depending on how you feel at the end of the week you can use this as your cardio option. 

You’ll have a large circuit 35 seconds of workout and 15 seconds recovery in between exercises. 1 min rest between each round and you will complete 4 rounds this week🔥

Start with feet together and hands at side 
Jump feet out and bring arms over head 
Jump feet back in & bring arms down to sides

Jumping Jacks

Place band around wrists 
Plank position 
Squeeze glutes & core 
Take two steps forward & two steps back 
Repeat

Banded Hand Walks

Keep tension on the band starting with feet hip width apart 
Step on me foot in step out 
Staying low in squat

Banded Side to Sides

Step one foot back like on railroad tracks explode to other foot & then into a jump squat

Jump Lunge to Jump Squat

1. Plank position make sure to tuck hip and engage core 
2. 4 Wide Mountain Climbers 
3 Into 1 Pop Jack

Wide Mountain Climber to Pop Jack

Lateral Bear Walks

Keep core tight 
Relax shoulders & keep chest tall

Ab Hold

Cardio Option

W2/D5: OPTIONAL Cardio & Core

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W2/D5: OPTIONAL Cardio & Core

Community

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