Name: Playbook - Chandler Nicoll - W3/D5: OPTIONAL High Intensity Cardio & Core
Uploaded: 2023-12-31T16:45:55.147Z
Duration: 30 min
Description: W3/D5: OPTIONAL High Intensity Cardio & Core

Angela

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🔥

Hinge at hips 
Walk hands out 
Right into a pushup
Walk hands back in to starting stance

Walkout to Pushups

Start with feet hip width apart 
Chest up core tight 
Sit heavy in heels, down to 90 degrees 
Come about 1/3 of the way up and back down into the squat 
Then stand all the way up 
That is one rep

1 & 1/3 Squats

1. 3 Jump Squats 
2. Quick Shuffle laterally 
3. 3 more Jump Squats

Jump Squat to Lateral Shuffle

Start on knees keeping chest up core tight 
Step onto feet staying low in squat & back down onto knees

Knees to Feet

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Hands in line with shoulders 
Tuck hips
Wide stance with feet 
Avoid hip rotation

Palms to Elbows

Back flat on ground, tuck hips
Using core sit up & tap opposite toe 
Repeat on other side

Alt. Cross Toe Touch

Cardio Option

W3/D5: OPTIONAL High Intensity Cardio & Core

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

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

Ruby

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

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.

W3/D5: OPTIONAL High Intensity Cardio & Core

Community

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