Name: Playbook - Juli Bauer Roth - Bodyweight Quick Cardio Day
Uploaded: 2024-02-24T21:26:48.240Z
Duration: 25 min
Description: Bodyweight Quick Cardio Day

Lindsey Welker

Loved it! Quick and perfect for what I needed while my toddler napped.

Abby

If you are short on time, not to worry!! This workout is short (it should take around 16-17 minutes + warm-up and cool down) and it can be performed without equipment! You only need that beautiful body of yours! No need for an excuse today, just get moving and get it done! You’ve got this! Enjoy!

Warm-up:
2 rounds:
5 inchworms
10 air squats
10 plate or dumbbell circles, each direction

Workout:
5 rounds of:
20 Spider-Man mountain climbers 
20 jumping lunges
15 burpee pops
30 side skater jumps 

Cool down:
2 rounds of:
20s Childs pose with reach to each side
30s adductor stretch, each side
30s kneeling hip flexor stretch, each side

2 rounds:
5 inchworms
10 air squats
10 plate or dumbbell circles, each direction

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you reach plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Plate or dumbbell arm circles

Warm-up

The goal of this workout is to go unbroken every set! I want you to get 20 Spider-Man mountain climbers done without resting then move immediately to your jumping lunges and complete 20 without stopping, and so on! Can you do it?! For all 5 rounds? Hell yes you can!

5 rounds of:
20 Spider-Man mountain climbers 
20 jumping lunges
15 burpee pops
30 side skater jumps

- Start in a plank position with your hands placed flat on the ground at about shoulder width.
- Begin by raising your right leg up and outward so your right foot ends on the right side near your right hands. 
- As your right leg comes back down to the starting position, repeat with the opposite leg.

Spider-Man mountain climbers

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- 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

- 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

Sweaty Good Time

2 rounds of:
20s Childs pose with reach to each side
30s adductor stretch, each side
30s kneeling hip flexor stretch, each side

Bodyweight Quick Cardio Day

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