Name: Playbook - Juli Bauer Roth - Quick Cardio
Uploaded: 2024-02-24T21:26:46.831Z
Duration: 30 min
Description: Quick Cardio

This is fun kettlebell and bodyweight cardio burner! Master the kettlebell movements before going to heavy with this one!

Equipment needed:
✅ kettlebells

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings R

Forward leg swings L

Hip cradles

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Begin with kettlebell on the floor and hips pressed back
- Swing kettlebell in between legs and clean up to your shoulder

Single arm Kettlebell clean R

Single arm Kettlebell clean L

Cardio Warm-up

- Rotate kettlebell from one side to the other bringing the kettlebell straight to shoulder

KB rotational cleans R

- 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 and as you come to a standing position, jump legs up as high as you can

Burpee pop to tuck jump

KB rotational cleans L

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

HIIT

Childs pose with stretch

Downward Dog with Foot Pedal

Kneeling hip flexor stretch (R)

Kneeling hip flexor stretch (L)

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra Stretch

Cardio Cool Down

Quick Cardio

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Emma

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Sara

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Shoulders

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

Rachelle

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 🙌🏼

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

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Karyl

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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!!

Triceps & Back

Legs

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Carina

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Kristine

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

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Core Starter

Really really tough ! But really really good !💪🏾

Quick Cardio

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