Name: Playbook - Kailey Hackett - Full body cardio
Uploaded: 2023-05-03T21:50:49.503Z
Duration: 40 min
Description: Full body cardio

You have 11 exercises, 4 sets of each exercise. After completing those 4 sets of that exercise you will move on to the next. 

Timing is: 
✨set 1 & 3– 45 on 15 off 
✨set 2 & 4– 20 on 10 off 

The transition after the 4th set is quick so make sure you have everything prepared before your workout so you aren’t wasting anytime. 

Let me know how you liked this workout & what else you are wanting to see!

- Work for time, distance, or calories
- Increase speed as comfortable
-sets 45 on work at 75% 
-sets that are 20 on it’s an all out sprint

Bike erg or stationary

Hurdle jump overs

Burpee to dumbbell snatch

Kettlebell shoulder rack sumo Speed squat’s

Kettlebell shoulder rack side lunge

Explosive skierge

- Begin by standing both feet on an elevated surface 
-kettlebell or dumbbell in the middle of both feet 
-hinge at hips lowering kettlebell down until you feel it in your hamstrings, keeping back neutral,
-as you perform the RDL go straight into a squat pushing butt down weight in heels 
-drive up back into starting position

Deficit RDL to squat

Battle Ropes alt. Arms

Bosuball explosive push up

For 45 second sets you will be doing ice skaters 
For 20 second sets you will be doing high knees

Full body cardio

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