Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 18 (Cardio Circuit) *at-home version*
Uploaded: 2024-01-16T01:10:45.536Z
Duration: 40 min
Description: Strong Girl Summer Day 18 (Cardio Circuit) *at-home version*

Ashley

Elaine

Michelle

☠️🫥 At least I did a little more than last time!🥵

Made it to the start of the 7th round! This one is tough

Samantha

Tuesday’s and Thursday’s are our circuit days. Mentally prepare yourself to push your body these days!

For todays circuit, set a timer for 40 mins. Try to finish 10 rounds of the circuit within the 40 mins or stop at the 40.

Set a timer for 40 mins. Try to finish 10 rounds of the circuit within the 40 mins or stop at the 40.

You’ll need: Dumbbells & a heavy kettlebell

- Perform a burpee
- Hop over the dumbbell
- Rotate your body 180 degrees and repeat

Burpee Over Dumbbell (facing)

In simple, do a sumo deadlift and combine it with an upright row
-Start with the bar on the ground or mid-shin and feet outside of shoulder width apart 
-Deadlift the bar up and use your hips to bring the bar all the way up to your chest 
-Control the bar back down

Dumbbell Deadlift High Pull

- Sit on the floor with legs fully extended (or bent if new to the move) and raised off the floor to about shoulder height.
- Hold a dumbbell in one hand, with elbow tucked in, at shoulder level. Keep chest up and head forward.
-As you maintain the V position, slowly press the dumbbell overhead.
*8 each side

V Sit Press

-Walk your hands out to a plank position, keep your core tight
-Walk your hands back to your feet
-Stand up
-Go right into two jump lunges
**Turn jump lunges into reverse lunges for modification

Inchworm Walkout to 2 Jump Lunges

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

Toe Taps

-Lay in a hallow hold position
-Clap your hands above your head
-Raise your torso up while you pull in one knee
-Clap your hands behind your knee
-Lower your body back down
-Repeat with opposite leg
-8 claps each leg, 16 reps total

Abs Clapping Knee Pull In

The Circuit

Strong Girl Summer Day 18 (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 🤩

Courtney

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*

Strong Girl Summer Day 10 (Upper Body) *at-home version*

Oh man, this was hard. Jogging is not my fav..lol

Strong Girl Summer Day 11 (Cardio Circuit)

Great burn!! Biceps are feelin it big time, need tougher bands though!

Strong Girl Summer Day 12 (Upper Body) *at-home version*

I definitely feel stronger. But that wall sit kills me. Lol

I think I did a workout out of order 🤔 still a great leg day.

Janet

Great leg day, long week but feeling strong!!

Strong Girl Summer Day 13 (Lower Body) *at-home version*

Always Love recovery day! Did yard work then definitely stretched!

Strong Girl Summer Day 14 (Active Recovery)

Pushed the weights heavy! And now I’m on the floor…tush and legs are beat!

Bumped up quite a bit on weights today. Gonna feel it tomorrow. Great workout!

Strong Girl Summer Day 15 (Lower Body) *at-home version*

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

Oof feeling strong but that 2 min plank was tough!!

Strong Girl Summer Day 17 (Upper Body) *at-home version*

Strong Girl Summer Day 19 (Upper Body) *at-home version*

Strong Girl Summer Day 20 (Lower Body) *at-home version*

I always do stretching & foaming plus cleaned my car & that was a workout in its self.

Went on a nice walk! Excited for the next leg

Strong Girl Summer Day 21 (Active Recovery)

Strong Girl Summer Day 22 (Lower Body) *at-home version*

Shoulder is hurting today (not workout realted) but did a slower/modified version! Great cardio!

Strong Girl Summer Day 23 (cardio circuit)

Strong Girl Summer Day 24 (Upper Body) *at-home version*

This one was the least painful of all the devil's circuits 😵😅

I think I like this Devils circuit! Always sweaty but good!🥵💪🏼☠️

Strong Girl Summer Day 25 (Devil's Circuit)

I love doing the upper as you know but those planks I’m really enjoying!

Strong Girl Summer Day 26 (Upper Body) *at-home version*

One of these days maybe I’ll like legs!😜

Strong Girl Summer Day 18 (Cardio Circuit) at-home version

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