Name: Playbook - FIT byWhitt - Body weight Quickie Cardio
Uploaded: 2023-06-11T23:45:27.931Z
Duration: 15 min
Description: Body weight Quickie Cardio

Candace Ochoa

Brittany

Michelle

A great fast afternoon pick-me-up workout! Thank you, Whitt🫶🏼

Love having different time options, I can still get a great sweat in even if I only got 15min!

Maile

This werkout consists of all body weight exercises. No equipment needed.

Instructions:
Do each movements for 25sec with a 15 sec rest before moving to the next movement. Three movements per round. Repeat for 3-6 rounds. Keep the intensity and integrity of the exercises.

A collection of Cardio intensive exercises. No equipment required.

- Keep your chest up throughout the movement
- Step back bringing your back leg down until both legs are at 90 degrees 
- Step forward 
- Push your hips back as you come down in the squat 
- Reach parallel and come back up repeating on the opposite side

Bodyweight lunge squat lunge squat

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Standing in a squat position hand resting in thighs hop, extending arms and legs out. Pull arms back in to start position. Repeat

Big jack

Laying on a bench or the floor extend legs put straight. Place hands under butt for extra support. Bring legs up together simultaneously over hips and extend back down a few inches about the ground. Repeat. Control leg lift and tempo.

Bench leg lifts

Standing with knees slightly bent hold one leg off the ground. Extend leg back straightening. Then return leg back to start position with flexion and stability.

Leg kick backs

Quickie body weight cardio

Body weight Quickie Cardio

Just by looking at the exercises, I thought this would be easy 🤣🤣 I should've known better, lol. Thank you Whitt!! What a burn🔥

Kettlebell Dynamic Burn

Quickie Foundational Body weight Flow Warmup

Finally got my hubby to try. Lmao. A Lil taste of humble sauce. Telling me my workouts are girlie lmao 🔥🔥🔥🤣

OMG🤯 That was hot 🔥 Perfect Quickie. Had my keikis today. No excuse. Bring um. Get the werk in. Mahalo as always sis. I am drenched 😎

Chelsy

Perfect workout to burn off all of your stressors for the week!🔥

Julie Javar

Upper body + Hiit quickie

I am sweating. So blessed to be able to touch actual dumbells again instead of my water jugs at home. This workout definitely got the heart pumping. I was shocked on how strong I've gotten over the months. It's only going to get better. Holding onto my "Why" and being consistent. Big mahalo Whit💯🫠🔥

Push + HIIT werk

This is such a great workout, I absolutely love it.

Caitie

No class, no problem. Small group of us showed up and worked it thank to this crazy workout!! 🫶

Mahalo!! Mahalo!! Mahalo!! This was perfect for my lunch break!! It only takes 15 minutes once through, and I was dripping. 💦Did it twice and feel like a damn champ!! ❤️‍🔥 I did have to modify the pull-ups cause I don't have access to a bar, but the devil presses are bomb, too!

Body weight only workout

Hits differently when you use this app in whitts space 💕no slacking, no excuses ♥️

Awesome workout! Totally felt the burn!🔥

Great work out! I felt the burn with every movement. I easily substituted a kettle bell with my dumbbells!

Gabby

Full body Werkout 1

I used a 20lb dumbell cause that all I had in my car and the workout was 🔥

Just what I needed 💦💪❤️ What a total body burn this was!!🫶

Truly is a total body burner 😅💦🥵

Full body werk 2

Dripping sweat… as per usual 🤪 love that you’ve incorporated jump rope!

Cassie

Omg I'm dripping🌊🔥💪I have to work on my coordination, but this was BOMB!! As always MAHALO SIS!!

I rested yesterday to give my legs a break. This boxing HIIT was perfect to work the abs and arms 👌🏻as you know day 3 of starting all over again, usually hurts the most on the legs and it’s hard to walk or use the 🚽 😅

Corey

HIIT Dumbbell Burn

This was so good❤️ In the sumo squats I had to go up in weights because was too light 🤣 Love challenging myself everytime. Mahalo sis💯

Body weight Quickie Cardio

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