Name: Playbook - Juli Bauer Roth - Cardio Burner
Uploaded: 2024-02-24T21:26:48.382Z
Duration: 35 min
Description: Cardio Burner

Great cardio! Definitely harder than it looks but worth it!

Harder than it looks! Was able to get it done in 30 mins and head off to work!!

Karen

Cardio Burner

Warmup:
3 rounds of:
- 20 Jumping Jacks
- 10 Plank Shoulder Taps

30 seconds of work, 30 seconds of rest for 5 rounds (moving from one movement to the next):
- Burpee Pops
- Single Leg Deadlift to Jump, right side
- Spider Mountain Climbers
- Single Leg Deadlift to Jump, left side
- Stability Ball Pikes

Cool down:
2 rounds of:
- 6 Childs Pose w/ Reach to Each Side
- 6 Cat Cow
- :20sec Thoracic Mobilization on Foam Roller
- :20sec Figure Four Stretch, each side

3 rounds of:
- 20 Jumping Jacks
- 10 Plank Shoulder Taps

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

Warmup

30 seconds of work, 30 seconds of rest for 5 rounds (moving from one movement to the next):

- Burpee Pops
- Single Leg Deadlift to Jump, right side
- Spider Mountain Climbers
- Single Leg Deadlift to Jump, left side
- Stability Ball Pikes

- 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

- Stand with both feet under hips
- Shift your weight to the one leg, which should be nice and straight with a soft bend in the knee
- Begin to drive your opposite foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight - Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor
- Keep your arms straight, at shoulder height, and perpendicular to the floor at all times
- At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your raised foot 
- Then, begin pulling your back leg forward, driving the knee forward and up as you return to standing
- Jump, landing softly and repeat

Single leg deadlift jumps (R)

- 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

Spider mountain climbers

- Stand with both feet under hips
- Shift your weight to the one leg, which should be nice and straight with a soft bend in the knee
- Begin to drive your opposite foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight - Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor
- Keep your arms straight, at shoulder height, and perpendicular to the floor at all times
- At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your raised foot 
- Then, begin pulling your back leg forward, driving the knee forward and up as you return to standing
- Jump, landing softly and repeat
- Complete desired reps then repeat on the opposite side

Single leg deadlift jumps (L)

- Raise your hips
- Engage your abs as you are your hips
- Keep your legs as extended as possible

Stability ball pikes

Circuit

Cool down:
2 rounds of:
- 6 Childs Pose w/ Reach to Each Side
- 6 Cat Cow
- :20sec Thoracic Mobilization on Foam Roller
- :20sec Figure Four Stretch, each side

Childs pose with stretch

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cardio Burner

Community

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