Name: Playbook - Kaytlin Neil - Cardio Conditioning 💦
Uploaded: 2024-01-16T01:10:45.750Z
Duration: 60 min
Description: Cardio Conditioning 💦

There’s a quick warm up then we go straight into 3 Sweat Circuits!💦 

Go through each circuit at least once! 

If you’re feeling extra spicy today, take a 3 minute break and do a second set of each circuit!

-Circle your arms forward for 10 then backward for 10

Arm Circles Forward & Backward

-Swing your arms front to back to warm up your upper body

Arm Swings

-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 face down
-Drive one leg up then across your body
-Tap your foot on the floor then return it back down
-Keep your shoulders as close to the floor as you can

Scorpion

-To modify take the hop out and step your feet in and out one at a time

Jumping Jacks

Warm Up

Do one set of each exercise back to back, take a 30 sec break. Repeat three times through!

-Hold a pair of dumbbells at your hips and drop them to the floor into a plank position
-Row 1 arm at a time
-Do a push up
-Pop your feet up
-Neutral grip press the dumbbells over head
-That’s one rep 🔥

Woman Makers

-Bring one elbow to your knee while keeping the opposite leg straight like you’re doing bicycle twists
-Hold that position while pulsing your leg up and down
-Stay on the same leg for the full set

Right Leg Bicycle Hold & Pulse

-Bring one elbow to your knee while keeping the opposite leg straight like you’re doing bicycle twists
-Hold that position while pulsing your leg up and down
-10 reps each leg

Left Leg Bicycle Hold & Pulse

Sweat Circuit 1

Do one set of each exercise back to back, take a 45 sec break. Repeat three times through!

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

Broad Jump Forward, Quick Feet Back

-Put your hands on the bench and hop both your feet over 
*If you don’t have a bench use a chair!

Bench Hops

-Put your hands on the end of the bench
-Hop your feet side to side

*Modification for Bench Hops

-Lay on your back with your knees bent and feet in the air
-Circle the dumbbell around behind your legs
-10 reps each way

Dumbbell Ab Crunch Circle

Sweat Circuit 2

Do one set of each exercise back to back, take a 60 sec break. Repeat three times through!

-Do 10 bun kickers, actually try to kick your butt
-Walk your hands out into a plank position, do a push up, walk your hands back in
-Repeat

10 Bun Kickers to Inchworm to Push Up

-10 forward 10 backward
-Put a band 1-2 inches above your knees
-Squat down and walk each foot out on a forward diagonal
-Repeat the same backward

Banded Monster Walk

-Put your hands behind you for support, lift up your legs 
-Pull your feet in then extend back out
-The lower to the floor, the harder

In-And-Out Abs

Sweat Circuit 3

Roll out each area 30-60 seconds until the area feels loose.

-Your IT Band is the side of your thigh, it can also be a really tight area 
-Take your time slowly rolling up and down it
-For any really painful areas, hold that spot and take a couple deep breaths

IT Band Roll Out

-Your quads are the four muscles that are on the front of your leg
-Take your time slowly rolling up and down, avoid going directly over the front of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Quad Roll Out

-Your hamstrings are on the back on your leg
-Take your time slowly rolling up and down, avoid going directly over the back of the knee joint
-For any really painful areas, hold that spot and take a couple deep breaths

Hamstring Roll Out

-Your Glutes are the name of the muscles in your bum
-Take your time slowly rolling this area
-For any really painful areas, hold that spot and take a couple deep breaths

Glute Roll Out

-Your calves are the muscles on the lower back half of your leg
-Take your time slowly rolling up and down, avoid going directly over the knee and ankle joints
-Throw one leg over the other for added pressure
-For any really painful areas, hold that spot and take a couple deep breaths

Calf Roll Out

-Take your time slowly rolling up and down your whole back, one side at a time
-Avoid rolling directly over the spine
-For any really painful areas, hold that spot and take a couple deep breaths

Back Roll Out

Recovery Foam Roll

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 👊🏻💦

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

Catalina Steele

Kaitlin

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 💦

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