Name: Playbook - Izabela Siuda - W2/D4 Cardio circuit
Uploaded: 2024-04-12T16:06:10.770Z
Duration: 30 min
Description: W2/D4 Cardio circuit

This program is based on the circuits of exercises. A circuit is a set of exercises that you perform one by one without breaks or with short breaks only. 

After you complete a circuit of exercises you take a rest. Then you perform the same circuit until you finish all the given rounds or until time is up (no longer than 30 minutes for the whole workout).

Same as W2/D2

- do the exercises of this circuit one by one 
- rest between exercises when you need
- perform this circuit of exercises for 30 minutes altogether (approximately 7 rounds) 
- take longer rest after completing each circuit

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

High stepping

- Place your hands on the floor in front of you
- Hop or step back
- Hop/step forward 
- Return to the initial standing position

Modified burpees

- Push your hips back as you come down
- Reach parallel and explode jumping up

Jump squats

- Stand with your legs shoulder width apart
- Flex your knee and kick to the side
- As one leg comes down, flex your other knee and kick your other foot to the other side
- Increase speed as you feel comfortable

Side kicks

- Stand with your feet shoulder-width apart and your hips low
- Push through the balls of your feet and run in place quickly
- Increase the speed if you can

Quick feet

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

W2/D4 Cardio circuit

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