Name: Playbook - Heather Watkins - Wednesday (Home/Gym): Cardio + Core
Uploaded: 2026-05-31T04:12:17.197Z
Duration: 30 min
Description: Wednesday (Home/Gym): Cardio + Core

Made it through jump ropes on the 7th round 🙌 great, quick sweaty sesh 💪

Mandy

Julie

Feeling stronger with these cardio burst and less tired 👏🏻👏🏻

Kali

Erin

Hannah

Michelle Reynolds

Allison

Cardio Conditioning & Core on the menu for today. Complete this in one day OR split them up and can add them as a finisher on any other day this week!

Alternatives: 
Jump rope -> Jumping Jacks 
Sprints -> High Knees

Do as many rounds as possible in the 15 minutes. Push yourself with minimal breaks! 🥵

Grab a handle in each hand and start with the rope behind you, so it's right at your heels. 

To get the rope moving, gently rotate your forearms forward and then your wrists to generate momentum and swing it overhead.

As the rope swings up overhead, bend your knees slightly. Once you see the rope pass your shins, jump by springing from your toes. Start slowly so you can master the timing of it. Once you get a few jumps down, you'll know when to jump naturally.

Once you're at a comfortable speed, your wrists can do all the work. Usually, there are bearings inside the handles that rotate the rope itself. This makes it easy to spin the rope with just your wrists. 

As you hop, be sure to stay on the balls of your feet. This keeps you quick and nimble.

Jump rope

Sprints

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

(alternative to sprints) High knees

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Reach for your toes like you’re climbing an imaginary rope

Lying leg raise rope climb

15 Minute AMRAP

Perform each movement consecutively for 45seconds on/15 seconds rest. Repeat 3X through!

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- reps listed are “total” - split between both sides

Plank toe touches

- Stand with your feet a little wider than hip-width apart, bend your hips and knees back and point your toes forward.
- Take a few quick steps to the left and then touch your left foot with your left hand.
- Repeat on the right side.

Side Shuffle

45 Seconds on/15 seconds off

Wednesday (Home/Gym): Cardio + Core

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Sweat is pouring! This one was both physically & mentally tough but now I have allllll the endorphins! 🥵😅💦

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I feel so strong! For sure thought I was going to die (which I pretty much did😅) but I finished!!

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🥵🔥💪🏼

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Great burn keeping the band on for entire circuit!🦵🏼🔥

Terri

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Great full body workout…enjoyed this one! 🔥💪💦🤩

Holy moly 🔥 great 4 rounds. Love the full body!

Did some modifications since I’m using a hotel gym.
Loving the app & the ability to take it with me everywhere I go!

Cindy

Full Body EMOM (25 MIN)

Hailey

Whew! Shoulders, abs, all the things on fire!

Audrey

Full body or shoulder + HIIT workout because I really couldn’t tell 😅🔥💦🥵

Wednesday (Home/Gym): Cardio + Core

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