Name: Playbook - Juli Bauer Roth - Cardio Day
Uploaded: 2024-04-27T16:18:41.566Z
Duration: 33 min
Description: Cardio Day

I love an every minute on the minute because if you work faster, you get more rest! It's a win-win...kind of. Enjoy!

- 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

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good mornings

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

- Sit down on a bench, hands next to your thighs.
- Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
- Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.

Bench Tricep Dips

Warm-up

For this workout, you'll start a running clock and complete 20 skier swings then rest the remaining time in the first minute. When the clock hits the next minute, you'll complete 10 dumbbell swing clean and jerk and rest the remaining time in that minute. You'll complete this for the remaining 2 movements and then repeat for 5 rounds, totaling 20 minutes.

Min 1: Skier swings

- in a standing position with dumbbells at each side, hinge forward and thrust hips forward (similar to a kb swing) 
- as the dumbbells move forward, lift shoulders and bend elbows to bring them to shoulder position with a catch position, with knees bent
- from the knees bent position, jump hips slightly to pop the dumbbells off the shoulders then press yourself underneath the dumbbells, coming back to a knee bent position
- stand up before repeating

Min 2: Dumbbell swing clean to jerk

- start in a plank position
- engage core and jump both feet to outside of feet
- jump back into starting plank position

Min 3: Mountain climber jumps

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe taps

Every Minute on the Minute

Childs pose with stretch

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

Cat cow

Kneeling side stretch (R)

Kneeling side stretch (L)

Kneeling hip flexor stretch (R)

Kneeling hip flexor stretch (L)

Shoulder stretch (R)

Shoulder stretch (L)

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Cool down

Cardio Day

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Cardio Day

More workouts from Juli Bauer Roth