Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 16 (cardio circuit) *at-home version*
Uploaded: 2024-01-16T01:10:45.527Z
Duration: 60 min
Description: Strong Girl Summer Day 16 (cardio circuit) *at-home version*

Ashley

Courtney

Elaine

Loved breaking up the distance with some strength at each half mile. Another great workout!

Michelle

Samantha

Start with a half mile run. Do your three kettlebell exercises. Take a 30 second rest. Repeat 4 times!

Run .5 mile on a treadmill as fast as you can

.5 mile run

*do this if you don’t have a treadmill* 2:30 Timed Jump Rope

-Hold a kettlebell or dumbbell at your shoulder
-Keep your core tight and march your knees 
*10 each side

Dumbbell Offset Rack Hold March

- Kneel on both knees
- Circle the dumbbell around your head, keeping your core tight and stable 
*30 seconds each direction

Kneeling Dumbbell Halo

- 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
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell Swing

Cardio Circuit

Strong Girl Summer Day 16 (cardio circuit) *at-home version*

Christina

Mollie

Wow! That was a tough leg day, I’m sweating and I was able to keep up with every exercise. Yay me!!Tomorrow is going to hurt. Lol But the best pain 😈

Chantelle

Strong Girl Summer Day 1 (Lower Body) *at-home version*

Made it two rounds. This is definitely a workout I need to challenge myself with!

Jessica

No way I could 10. Only 5. But hopefully by the end I’ll be doing 10 in 40 min!

Strong Girl Summer Day 2 (Cardio Circuit) *at-home version*

I can feel myself getting stronger!! 💪🏼 can’t wait to see the results at the end 🤩

Strong Girl Summer Day 3 (Upper Body) *at-home version*

Eliza

Sorry meant to hit 5 stars. Great workout!

Nicole

Strong Girl Summer Day 4 (Cardio Circuit) *at-home version*

Bands are okay, don’t give quite the same feels as heavy lifts, but nice to mix it up, also never have done reverse curls before!

I like more intense lifts bands are not my friends

Naomi

Strong Girl Summer Day 5 (Upper Body) *at-home version*

Do you have any suggestions for modifications? My knees hurt now. I did the modified split squat but that's all I know.

Strong Girl Summer Day 6 (Lower Body) *at-home version*

This is the day that I really enjoy! Stretching & went for a walk!

Loved the active rest. Took  a long walk on the beach

Strong Girl Summer Day 7 (Active Recovery)

Literally slid down the wall at the end of that 90s wall sit. 🥵

Strong Girl Summer Day 8 (Lower Body) *at-home version*

So intense! Definitely had to break up some of the reps

I had to break it up. 11 per set. But I’m sure still just as hard. 🥵

Strong Girl Summer Day 9 (Devil's Circuit) *at-home version*

Love this workout 💪🏼 especially the planks!

Strong Girl Summer Day 16 (cardio circuit) at-home version

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