Name: Playbook - Kaytlin Neil - SWEAT IT OUT 💦 (cardio conditioning)
Uploaded: 2024-01-16T01:10:45.648Z
Duration: 50 min
Description: SWEAT IT OUT 💦 (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

AMRAP = As Many Rounds As Possible 

Set a timer for 10 minutes. Start with the first exercise, do all the reps, then move onto the second, until you’ve done all four exercises. Repeat without a break until the 10 minutes is up. 

Take a 2 minute break, then move onto the next AMRAP. 

Let’s get sweaty! 👊🏻💦

Set a timer for 10 minutes. 

Start with the first exercise, do all the reps, then move onto the second, until you’ve done all four exercises. 

Repeat without a break until the 10 minutes is up. 

Take a 2 minute break, then move onto the next AMRAP.

-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 knee up, hopping on the opposite leg
-Alternate for three knees
Drop down into a squat and touch the floor with one arm
-Alternate each knee you start with and which arm you touch the floor with each time

3 Knees to Touchdown Squat

-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

-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

AMRAP 1

-Do two push ups (drop to your knees if needed)
-Go straight into 10 mountain climbers (5 each leg)
-Then right back into your push ups

2 Push Ups to 10 Mountain Climbers

-Bend over so your torso is parallel to the floor
-Hold the weights with an underhand grip
-Row the weights up and pinch your shoulder blades together 
-Control back down

Underhand Row

-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

-Start with the dumbbells at your chin with your palms facing your face
-Press the dumbbells up overhead while rotating your palms out

Arnold Press

AMRAP 2

-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

-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

-Stand tall, still gripping the dumbbell
-Keep your arms long and loose
-Driving through your heels, explode through your hips to send the weight swinging up
-Keep your back flat and core tight and the dumbbell lowers

Dumbbell Swing

-Do a sit up and throw two punches at the top to both sides

Crunch & Punch

AMRAP 3

Set a timer for 10 minutes. 

Start with the first exercise, do all the reps, then move onto the second, until you’ve done all four exercises. 

Repeat without a break until the 10 minutes is up.

-Hold dumbbells down with your arms extended
-Leading with your elbows, pull the dumbbells up to chest level
-Control back down

Dumbbell Upright Row

-Swing the dumbbell between your legs like a kettlebell 
-Pop the dumbbell up to your shoulder and press the dumbbell overhead 
-Bring the dumbbell back down to your shoulder 
-Swing it back through your legs

Right Dumbbell Swing to Press

Left Dumbbell Swing to Press

-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

AMRAP 4

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! 🔥🥵💪💜

SWEAT IT OUT 💦 (cardio conditioning)

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