Name: Playbook - Emily Breeze Ross Watson - Mono-structural Cardio
Uploaded: 2023-07-01T01:21:35.809Z
Duration: 40 min
Description: Mono-structural Cardio

Mono-structural Cardio

Run, Bike, Swim, Jump Rope or Row for 30 Min

then

75 push-ups with 15 bicep curl penalty for each break in push-ups set

then

4 sets of 1 min max scissor kicks

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Sprinting is a more powerful, faster form of running that can only be performed in short spurts.

Running

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

- Begin with a DB in both hands
- Curl them towards your shoulders 
- Slowly lower down until arms are extended

DB Bicep Curls

- While laying on the ground, raise your legs 
- Criss-cross your legs
- Keep your glutes engaged

Scissor Kicks

Mono-structural Cardio

10 Rounds

I left my dumbbells inside and put a weight vest on. Double unders in a 14 lb weight vest sucks. Love/hate 🤣 Happy New Year!

Meleni

6 Rounds

400m Circuit

Subbed run for jumping jacks bc that’s where I’m at today 🤷🏻‍♀️ But, done!

Claire

5 Rounds

Tabata

Emily

Cardio and 20s

Cardio and 10 to 1

21-15-9 and Burpees

4 Rounds and Run

3 Sets 4 Times

EMOM and Cardio

Great! Modifying the heck out of these but pushing myself to my own limit 🙌🏻

Mono-structural Cardio

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