Name: Playbook - Kaytlin Neil - Cardio Conditioning 💦
Uploaded: 2024-01-16T01:10:45.736Z
Duration: 50 min
Description: Cardio Conditioning 💦

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

Catalina Steele

Kaitlin

45 minutes of intense work!

There is a quick warm up and 4 AMRAP Circuits and stretch! 

For the AMRAP's, you'll set a 10 minute timer and do each exercise for the set amount of reps as many times as you can in the 10 minute period! 

Record how many rounds you get & write how many rounds of each AMRAP you got in the Get Strong Community!

-Start standing with your arms overhead 
-bend over and touch your toes, keeping your legs straight
-bend your knees down into a squat, try to get your hamstring to touch your calf as much as possible here
-straighten your legs while still touching your toes 
-stand back up and repeat

Squat Stretch

-stand with your feet shoulder width apart
-put your arms out and twist them across your body
-tap one arm on your shoulder and the other on your low back

Torso Twists

-lay flat on your back with your arms to your sides and legs out 
-bring up one knee and drop it across your body while keeping your shoulders on the floor 
-repeat on the opposite leg

Laying Knee Twist

-stand with your feet shoulder width apart
-bring your knee up to hip level, circle it back, then circle it forward 
-repeat on the opposite leg

Hip Opener

-circle your arms forward in a big circle 10 times
-repeat 10 times backward

Arm Circles

-set a timer for one minute and do as many jumping Jacks as you can
-if you have bothersome knees, take the jump out and step your feet out to the side, one foot at a time

Jumping Jacks

Warm up

Set a 10 minute timer, do each exercise for the set amount of reps as many times as you can in the 10 minute period! Record what you get & write how many rounds of each AMRAP you got in the Get Strong Community!

-Hold a dumbbell in your left hand
-Squat down so the dumbbell is hanging just above the ground
-Using your legs and hips for power, pull the dumbbell above your head 
-Hop your feet up on the pull
-The dumbbell should feel almost weightless because you’re using your lower body to get it up

Left Dumbbell Snatch

-Hold a dumbbell in your right hand
-Squat down so the dumbbell is hanging just above the ground
-Using your legs and hips for power, pull the dumbbell above your head 
-Hop your feet up on the pull
-The dumbbell should feel almost weightless because you’re using your lower body to get it up

Right Arm Dumbbell Snatch

-Circle one arm around then drop down into a push up 
-Alternate arms each time
-10 reps total
*Drop to your knees for a modification

Arm Circle Push Up

-Lay flat on the ground with your arms extended above your head
-Snap your hands and feet up so they touch
-At the top your back should be completely off the ground
-If this is too challenging, do leg raises or bent leg raises!

V Snaps

-Do 4 scissor jumps, then 4 jump lunges as many times as you can in the 1 minute period

4 Scissor Jumps 4 Jump Lunges

AMRAP 1

-Hold two dumbbells in front of your shoulders
-Slightly bend your knees 
*think POWER not PRESS*
-Pop the dumbbells up over your head, using your legs to get them up

Dumbbell Thruster

-Have your feet shoulder width apart
-Drop your hips down as low as you can, keeping your chest up, your back flat and your weight in your heels
 **you do not need to go as low as me in the video if it’s painful on your knees, but work your way there over time!

Air Squat

-Stand upright holding the dumbbells at your shoulders
-Release one dumbbell at a time down to your hip 
-10 reps each arm

Alternating Dumbbell Drop

-Start on all fours with a flat back
-Lift your knees up a couple inches off the ground
-Walk small steps forward then back
*Try to think their is a drink on your back you don’t want to spill*
-10 walks forward 10 walks backward

Bear Crawl

AMRAP 2

-Lay on the ground with one knee bent, one leg straight out to the diagonal
-Put same arm as the straight leg out to the side at a lower diagonal
-Hold a weight in the opposite arm straight above your shoulder with your elbow locked out
-Come up to your elbow on the straight arm, using your bend leg heel to drive into the ground
-Then drive your hand into the ground and straighten your arm all while keeping your core tight and opposite arm locked out above your head
-Hold for a second then return back down to your elbow
-Then control back to the floor
-5 reps each side

1/4 Turkish Get Up

-Start in a squat position with your upper body leaning forward
-Step one leg back into a reverse lunge
-Bring the leg back up to the squat and step the opposite leg back
-Stay as low as you can the whole time
-10 reps each leg, 20 total

Alternating Low Reverse Lunge

-Jump forward for distance
-Do little, quick steps backward

Broad Jump Forward, Quick Feet Back

*Modification: bend your legs
-This can be done on the ground but I like the bench to grip on to

Side to Side V-Ups

AMRAP 3

-Start with your feet outside of shoulder width apart
-Hold a dumbbell like a goblet
-Squat down and raise back up
-The weight will try to pull you forward so keep your chest upright

Sumo Goblet Squat

-Do a push up, but on the way up explode off of the ground, getting your hands as high off the ground as possible
-Do as many as you can on your toes, then drop to your knees if needed

Explosive Push Up

-Lay on the floor with your arms extended above your shoulders and your knees up and bent
-Tuck your pelvis under to keep your lower back on the floor
-Drop one arm and the opposite leg down, raise back up and repeat on opposite side

Dead Bug

-Alternate tapping your toes on dumbbells, a box, a step or any elevated surface. 
*The higher the platform, the harder it gets!
-20 reps each foot

Toe Taps

AMRAP 4

-Bend over and the hips with your arms overhead
-Swing side to side
-10 each way

Hanging Swings

-Drop into a runners lunge 
-Put your elbows on the floor 
-Hold the stretch
-20 sec each side

Elbow Runners Lunge

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch

-Drop into a runners lunge 
-Put your elbows on the floor 
-Hold the stretch
-30 sec each side

Stretch

Cardio Conditioning 💦

Ashley

Jessica

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 👊🏻💦

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! 🔥🥵💪💜

Cardio Conditioning 💦

Community

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