Name: Playbook - Kaytlin Neil - 30 Min Circuit 🥵 (Bad Athletics Group Workout)
Uploaded: 2024-01-16T01:10:45.786Z
Duration: 30 min
Description: 30 Min Circuit 🥵 (Bad Athletics Group Workout)

AMAZING! Never sweated more in my life. Adding this to my weekly workouts.

Jessica

Set a timer for 30 mins. Complete as many rounds as you can in the 30 minute time period OR until you hit 8 rounds. 

If you complete 8 rounds, you end early! If you don’t complete 8 rounds, 30 mins is your cut off time!

The faster you go the less time you have to work! 👊🏻

Do 8 rounds OR cut off at 30 minutes, whichever comes first!

- Hold the dumbbells and drop down into a burpee
- Stand up holding the dumbbells and press them over head

Burpee to Shoulder Press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Stand on a Bosu ball & squat while keeping your balance
*Stand next to a wall for balance and getting on and off the Bosu if needed!

Stability Squats

- Start in a kneeling position 
- Slam a message ball to the side of your body
- Use your abs to crunch down when you slam the ball
- Alternate sides

King Kong Slams

- Sit on a bosu or small box
- Jump up to a higher box
*Pause between standing up and jumping into the box if needed

Seated Box Jumps

Push the sled once down the turf 
*If your gym’s turf is short, down and back

100# Sled Push

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

THE Circuit

30 Min Circuit 🥵 (Bad Athletics Group Workout)

Ashley

Just when I thought I knew all of your push up variations...arm circle push ups... that was a new one!

Andrea

SWEAT IT OUT 💦 (cardio conditioning)

Melanie

EMOM Cardio Challenge 👊🏻💦

Loved this one. High calorie burn according to my HR strap

Catalina Steele

Kaitlin

Cardio Conditioning 💦

Bailey Buzick

Great cardio for 20 mins! Had to modify but got thru it!!

Never would've guessed that the plank jack/tuck jump round would be so killer! 🔥🥵💪💜

30 Min Circuit 🥵 (Bad Athletics Group Workout)

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