Name: Playbook - Brad and Jess Gouthro - 15 Min Athletic Cardio
Uploaded: 2022-12-26T14:16:11.956Z
Duration: 15 min
Description: 15 Min Athletic Cardio

Full Cardio Session using only your body & a bench

Timed intervals.
Work as fast as you can during the work periods. Practice deep breathing during the rest breaks

- start with one foot on the bench
- step up & hop to switch feet
- continue alternating quickly, hopping with each switch

Bench Hop step ups

- place your hands on the bench to hold on with a tight grip
- keep arms stiff
- jump with both feet up & over the bench to the other side 
- tap the ground & immediately jump back over
- continue alternating sides quickly, bouncing from one side to the other

Bench hop overs

- jump feet open to squat down 
- jump feet together as you rise up

pop squats

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

High knees

- mark the floor or use cones or lines on a field to determine 10 yards distance 
- touch the line then side shuffle across to touch the other line
- continue shuffling side to side for the duration of timer

10 yard shuffle

15 Min Athletic Cardio

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