Name: Playbook - James Lawrence Iron Cowboy - W5/D1 CARDIO & KETTLEBELLS
Uploaded: 2022-09-15T18:03:15.205Z
Duration: 45 min
Description: W5/D1 CARDIO & KETTLEBELLS

CARDIO & KETTLEBELLS

Follow timing instructions in each section.
1 minute rest between sections.

A. 20 sec work, 10 sec rest x 2 rounds:
- Kettlebell Jump Squats OR Racked Squats
- Kettlebell Burpees OR Walkouts
- Kettlebell Jumping Plié Squats OR Kettlebell Plié Squats
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Frog Jumps OR Frog Squats OR Skater Jumps
High Knees
- Full Turn Jump Squats OR Quarter Turn Stepping Squats
- Jumping Lunges OR Reverse Lunges

B. 1 minute/exercise, no rest x 1 set each:
- Racked Squats (focus on getting even deeper/lower than usual)
- Kettlebell Plié Squats
- Bent Leg Deadlifts
- Reverse Lunges - Keeping Same Leg Forward (right)
- Reverse Lunges – Keeping Same Leg Forward (left)

C. REPEAT A

D. 20 sec work, 10 sec rest x 2 rounds:
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks
- Mountain Climbers
- Marching Planks OR Modified Marching Planks
- Burpees with Push Ups OR Walkouts with Push Ups
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jack Burpees
- Underswitches OR Modified Underswitches
- Horizontal Jumping Jacks on Forearms OR Modified Horizontal Jumping Jacks on Forearms
- Tricep Push Ups OR Modified Push Ups (Fast Pace)

E. 1 minute/exercise, no rest x 1 set each:
- Single Arm Kettlebell Presses – Right Arm
- Single Arm Kettlebell Presses – Left Arm
- Rolling Planks 
- Overhead Tricep Extensions
- Kettlebell In and Outs OR Basic Crunches

A. 20 sec work, 10 sec rest x 2 rounds:
- Kettlebell Jump Squats OR Racked Squats
- Kettlebell Burpees OR Walkouts
- Kettlebell Jumping Plié Squats OR Kettlebell Plié Squats
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Frog Jumps OR Frog Squats OR Skater Jumps
High Knees
- Full Turn Jump Squats OR Quarter Turn Stepping Squats
- Jumping Lunges OR Reverse Lunges

- Hold kettlebell by the handle in both hands and squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Jump Squats

- Start in standing position, with feet wider than hip with apart, placing a kettlebell on the ground between your feet.
- Engage core and bend forward to place hands down, in front of the kettlebell and jump back into strong plank position.
- Jump feet back in land beside the bell with hips low, back straight and head up.
- Place hands on the kettlebell handle, engage core and contract glutes to jump out of squat position.
- Quickly and gently place bell back down, hands beside the bell and back out into plank.
- Repeat as quickly as possible.

Kettlebell Burpees

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Plié Jump Squats

- Start in tabletop position – hands under shoulders and knees under hips, core engaged.
- Tuck toes under, engage core, push through palms and lift hips upwards.
- Placing bodyweight into your fingertips and palms (as if you are going to do a handstand), engage hamstrings (muscles in the back of your upper legs) and push off of toes to bring heels towards your buttocks.
- Land gently back onto toes, repeating as quickly as possible.

Donkey Kicks

- Sit on heels, balancing on the balls of your feet, back straight, chest open and eyes forward.
- Keeping heels off the ground for the entire movement, engage glutes and jump all the way up out of frog position.
- Land gently back into start position and repeat as fast as possible.

Frog Jumps

- Squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes and push through heels to initiate jump.
- Jump and land facing the opposite direction in squat position.
- Continue, jumping in opposite directions (left then right) so that you aren’t jumping in a circle.

Full Turn Jump Squats

- Start in lunge position – one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and swing arms to create enough power to jump and land into lunge position with the opposite leg forward.
- Continue repeating as quickly as possible.

Jumping Lunges

Circuit A

B. 1 minute/exercise, no rest x 1 set each:
- Racked Squats (focus on getting even deeper/lower than usual)
- Kettlebell Plié Squats
- Bent Leg Deadlifts
- Reverse Lunges - Keeping Same Leg Forward (right)
- Reverse Lunges – Keeping Same Leg Forward (left)

- Hold kettlebell by the handle in both hands at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Racked Squats

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

- Hold kettlebell in both hands with arms straight in front of the body.
- Feet are hip width apart.
- Engage core, bend knees and lead by pushing your hips back, keeping core engaged and back straight (no flexion/rounding forward in the spine) as you lower until your torso is almost parallel to the ground. Do not lower your shoulders below the knees – even if you are flexible enough to. The kettlebell should be hovering above the ground just above and in between your feet.
- Concentrate on feeling a stretch/activation in the back of the upper thighs (hamstrings), pause, squeeze glutes, push into the heels and return to start position.

Bent Leg Deadlifts

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, keeping the same leg forward for the duration of the set.

Reverse Lunges Keeping Same Leg Forward (Right)

Reverse Lunges Keeping Same Leg Forward (Left)

Circuit B

C. 20 sec work, 10 sec rest x 2 rounds:
- Kettlebell Jump Squats OR Racked Squats
- Kettlebell Burpees OR Walkouts
- Kettlebell Jumping Plié Squats OR Kettlebell Plié Squats
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Frog Jumps OR Frog Squats OR Skater Jumps
High Knees
- Full Turn Jump Squats OR Quarter Turn Stepping Squats
- Jumping Lunges OR Reverse Lunges

Circuit C

D. 20 sec work, 10 sec rest x 2 rounds:
- Horizontal Jumping Jacks with Push Ups OR Horizontal Jumping Jacks 
- Mountain Climbers
- Marching Planks OR Modified Marching Planks
- Burpees with Push Ups OR Walkouts with Push Ups
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jack Burpees
- Underswitches OR Modified Underswitches
- Horizontal Jumping Jacks on Forearms OR Modified Horizontal Jumping Jacks on Forearms
- Tricep Push Ups OR Modified Push Ups (Fast Pace)

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Jump hands and feet apart, landing in bottom of push up and then powerfully push back up and into plank position on hands.

Horizontal Jumping Jacks with Push-ups

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Quickly pull one knee in towards the chest and then the other, bouncing off the balls of your feet (think high knees but in plank position) while keeping hips level in plank position.

Mountain Climbers

- Start in plank position on forearms - place elbows under shoulders, forearms parallel to each other, push the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Place one hand where your elbow is (below the shoulder) and the other hand where your elbow is, pushing yourself up into plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Marching Planks

- Start at the top of your mat.
- Engage core as you bent forward to place hands just outside of your feet.
- Keep core engaged as you jump back into plank position.
- Jump feet from plank position back towards your hands and stand back into start position.

Burpees with Push-ups

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Jump legs apart and together as fast as possible, keeping core engaged and hips level.

Horizontal Jumping Jacks (Jennifer)

- Start in tabletop position – hands below shoulders and knees below hips.
- Curl toes under and lift to float knees 1 inch above the ground.
- Push the ground away with your hands to stay lifted in your shoulders, engage core and contract glutes to lift one leg parallel to the ground.
- Kick one leg under and across the body hovering it above the ground while simultaneously lifting the opposite arm up reaching the finger to the sky.
- Return to floating tabletop position, bringing hips, shoulders, and torso back to a level position.
- Repeat on the other side.

Underswitches

- Start in plank position on forearms - place elbows under shoulders, forearms parallel to each other, push the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Jump feet apart and together, as quickly as possible, keeping hips and torso level.

Horizontal Jumping Jacks on Forearms

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Lower chest towards the ground bringing your elbows back close to the body (think of the elbows skimming the rib cage) and keeping core engaged to maintain the straight line of modified plank.
- Use chest muscles and triceps to push back into start position.

Tricep Push-ups

Circuit D

E. 1 minute/exercise, no rest x 1 set each:
- Single Arm Kettlebell Presses (Right Arm)
- Single Arm Kettlebell Presses (Left Arm)
- Rolling Planks 
- Overhead Tricep Extensions
- Kettlebell In and Outs OR Basic Crunches

- Start with feet hip width apart holding kettlebell in rack position: hand inserted into the kettlebell with the handle in a diagonal position across the palm, wrist straight, palm facing the midline of the body, elbow attached to the torso and kettlebell sitting on the chest/upper bicep (not off to the side of the shoulder/body).
- Engage core and lats (outer back muscles) to set the foundation for the press. Lead with the elbow forward, using shoulders and triceps to press the bell into lockout position (arm beside head, elbow locked out and palm facing forward).
- Leading with the elbow forward, lower to rack/start position and repeat.

Single Arm Kettlebell Press (Right)

Single Arm Kettlebell Press (Left)

- Start in plank position on forearms - place elbows under shoulders, forearms stacked alongside each other, push the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Roll open to side plank on your right arm.
Roll back to start position and then to side plank on your left arm.
- Be sure to keep hips level and returning to a proper front plank as your roll from side to side.

Rolling Planks

- Stand with feet hip width apart holding a kettlebell at chest level by the handle with the ball of the kettlebell facing upwards. Press the bell above head, keeping arms straight and close to the head. This is start position.
- Lower kettlebell behind your neck/upper back.
- Use tricep muscles (back of upper arms) to extend arms back to start position.

Overhead Tricep Extensions

- Sit upright with knees bent, holding kettlebell at chest level.
- Engage core and lift feet off the ground. This is start position.
- Keeping core engaged, lean torso back while lengthening legs to hover back and legs above the ground.
- Squeeze core even tighter to pull yourself back into start position.

Kettlebell In and Outs

Circuit E

W5/D1 CARDIO & KETTLEBELLS

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W5/D1 CARDIO & KETTLEBELLS

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