Name: Playbook - Juli Bauer Roth - 16-Minute Bodyweight Cardio Burn
Uploaded: 2024-02-24T21:26:48.203Z
Duration: 16 min
Description: 16-Minute Bodyweight Cardio Burn

How do you keep Timer to run constantly and beep for change to next exercise and rest?

Beth

Fun, quick and efficient cardio!  Sweat rolling! Thank you 😅

Carrie

Short on time? No problem, boo boo! This workout is only 16 minutes and you don’t need any equipment to get it done! This workout is perfect for vacation, for when your little one is sleeping, or just great for a day when you don’t feel like working out and a short workout is the only thing that will help you make it happen! You got this! Hope you enjoy!

Workout:
4 rounds of:
:30s in and out squat jumps
:30s broad jump to reverse bear crawl 
:30s side skater jumps
:30s rest 

4 rounds of:
:30s burpee pops
:30s plank Jack shoulder taps
:30s spider mountain climbers 
:30s rest

4 rounds of:
:30s in and out squat jumps
:30s broad jump to reverse bear crawl 
:30s side skater jumps
:30s rest

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Jump as far as you can 
- Place hands on floor
- Move your right leg with your left arm and left leg with your right arm back to your starting position

Broad jump to reverse bear crawl

- Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg. 
- Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.

Side skater jumps

Jump Around

4 rounds of:
:30s burpee pops
:30s plank Jack shoulder taps
:30s spider mountain climbers 
:30s rest

- Place your hands on the floor
- Hop back bringing your body to a high plank
- Jump your feet up and tuck your knees to your chest
- Kick your feet back out to Land back in high plank 
- Hop forward landing and stand up
- Jump up, bringing your hands together overhead
- Increase speed as you feel comfortable

Burpee pops

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump your feet out and at the same time, lift your right hand to your left shoulder. As you jump your feet back in, bring both hands down to the ground, then repeat with jumping your feet out and left hand up to your right shoulder

Plank jack shoulder taps

- Start in a high plank position with one leg extended and the other leg bent, foot just outside your hands
- Jump switch your feet back and forth for time or reps

16-Minute Bodyweight Cardio Burn

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