Name: Playbook - Kaysi Marshall - Cardio + Bodyweight - Pyramid
Uploaded: 2024-01-07T19:56:03.868Z
Duration: 45 min
Description: Cardio + Bodyweight - Pyramid

Erin

1 minute cardio + 10x Double Burpee
2 minutes cardio + 20x Reverse Crunch + Leg Extension
3 minutes cardio + 30x See Saw Lunge
4 minutes cardio + 40x Plank Spider Step
5 minutes cardio + 50x Skater Touch Down
*3 minute Plank*
5 minutes cardio + 50x Skater Touch Down
4 minutes cardio + 40x Plank Spider Step
3 minutes cardio + 30x See Saw Lunge
2 minutes cardio + 20x Reverse Crunch + Leg Extension
1 minute cardio + 10x Double Burpee

Cardio

- Complete one burpee with 2x Push-Up + 2x Jump Squat
- Option to use knees on the burpee or use an elevated surface

Double Burpee

- Lay on your back with your hands either by your hips or under your tailbone
- Lift your legs straight up over your hips
- Lift your hips up for one reverse crunch
- Next, lower your legs down keeping them straight

Reverse Crunch + Leg Extension

- Start with your feet together standing
- Step forward and lower into lunge
- Push back and then using the same leg step backwards and lower into a lunge
- Forward + Reverse = 1 rep
- Complete 15x on one leg, then switch for the next 15x

See Saw Lunge

- Start in high plank with hands under shoulders
- Step one foot outside the same hand
- Keep your hips down and step back and switch legs
- Load your whole foot down each time

Plank Spider Step

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

Skater Touch Down

- Hold plank for 3 minutes
- If you can't hold the whole time,  pause the clock each time you drop

Low Plank Hold

Cardio + Bodyweight - Pyramid

Trupti

Annette Shaffer

600 Rep Challenge

Lisa

Awesome workout! Especially with no equipment!

Melissa

Great workout to get a good sweat! Super simple format but workout will push you. Loved it🙌🏻

Jacqui Thomas

900 Rep Challenge

This is so good. I used the rower for cardio. I wanted to quit after the first round. But I made it through all of them. It was excellent.

Cardio + Bodyweight - Pyramid

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