Name: Playbook - Kari Moulton - Bodyweight Cardio + Core
Uploaded: 2022-09-26T18:01:22.655Z
Duration: 45 min
Description: Bodyweight Cardio + Core

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Jumps

- Lying on the ground
- Explosively sit up, tucking both knees
- Repeating for time or reps

Knee Tuck Crunch

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

Circuit 1

- Perform a squat pushing your hips back as you come down, bringing your hands down toward floor
- Jump up bringing your hands to the sky
- Land softly and bring hands back down toward the floor
- Repeat for remaining reps

Touch Jumps

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

Circuit 2

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle Crunches

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel Touches

- Perform 2 alternating jumping lunges, hopping into a half squat following
- Perform one burpee
- Repeat for remaining reps and time

Bodyweight Cardio + Core

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