Name: Playbook - Eliza Katoa - 05/01 Mobility, Cardio, Strength, & Core - Gym + Home
Uploaded: 2024-05-06T02:11:25.345Z
Duration: 50 min
Description: 05/01 Mobility, Cardio, Strength, & Core - Gym + Home

Braelyn

***If you can't run at home or outside, then jump rope or sub out the sprint for a different form of cardio! 

You have a killer 40 minute AMRAP. 

Go to a treadmill or place where you can sprint for 30 seconds. Grab a pair of medium to medium light dumbbells and perform keep them close by (but be careful not to step on them as you get off your treadmill). 

Set a timer for 40 min. Repeat the exercises consecutively. Rest as needed and repeat for as many rounds as possible for time.
- treadmill sprint 
- DB snatch
- DB OH reverse lunges 
- Push-up to high plank rotation 
- v-sit DB punches

Scorpions

Cat cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Deep squat hip openers

Deep squat chest openers

Half kneeling hip flexor stretch (15 each side)

Runners lunge upper body rotations (5 each)

Bent over arm swings

Bent over thoracic rotations (10 each)

Single leg calf raise (15 each)

Standing hip openers (5 each)

Standing hip closers (5 each)

- 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

Full Body Warm-Up + Mobility

Set a timer for 30 min. Repeat the exercises consecutively. Rest as needed and repeat for as many rounds as possible for time.

Sprint as fast as you can for time immediately followed by rest.

Treadmill sprints

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch (5 each)

Start in a high plank position. Perform a push-up and then rotate that dumbbell and open up your upper body. Repeat on the other side.

push-up to Alternating plank DB rotations (3 each)

- Holding a dumbbell in both hands and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

DB overhead reverse lunge (5 each)

Hold a v-sit position and alternate punching those dumbbells out.

V-sit hold alternating dumbbell punch

40 Min Circuit

05/01 Mobility, Cardio, Strength, & Core - Gym + Home

Cosi

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Teki

Danielle

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Airyn

Suzanne

Sandra

05/20 Legs + Shoulders - Home

Such a great pump session! Loved the weights after a fun weekend!

Christine

Wow that was good. Woke up late so super grateful for these 30 min sessions! 🙌🏻

05/01 Mobility, Cardio, Strength, & Core - Gym + Home

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