Name: Playbook - Isabelle Reckamp - W2/D3 Full Body Cardio
Uploaded: 2023-07-01T13:12:40.119Z
Duration: 60 min
Description: W2/D3 Full Body Cardio

This workout is one BIG circuit. You will go through each exercise with no rest until the end of each circuit. Repeat 3 times through. Good luck!!!

- 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

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
-Bring dumbbell down to inside ankle
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Do # of reps per side

Lateral lunge (dumbbell)

- Stand shoulder-width apart with a dumbbell in each hand. 
- Squat down and when you stand back up, bring the dumbbells up to your chest.
- Press up dumbbells over your head and then bring back to at your sides.
- This is one rep

Suitcase Squat to Hammer curl press

- Pushups from your knees, instead of a plank position. 
- Keep elbows close to sides, focusing on working the triceps.

Knee Tricep Pushups

- Place your hands on the floor
- Hop back bringing your body to the ground with a pushup
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Do number of reps on both sides

Side plank crunches

- Hold a medicine ball in front of you, in a wide stance.
- Raise the ball above your head and throw it at the ground.
- Squat down and pick up the ball as it bounces and repeat.

Ball slams

Alternating lunge jumps

- Pull the cave and push with your legs and release as if you were rowing in a boat
- Increase speed as comfortable

Supercircuit

W2/D3 Full Body Cardio

W1/D1 Glutes 🍑

W1/D2 Back, Bi’s, and Tri’s

W2/D3 Full Body Cardio

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