Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 23 (cardio circuit)
Uploaded: 2024-01-16T01:10:45.886Z
Duration: 60 min
Description: Strong Girl Summer Day 23 (cardio circuit)

Brie

Love this one! Did half the sets so I can add some plyo in.

Samantha

Krystal

One of my favorite cardio circuits so far!

Megan Bright

Had to really push myself to go back up in reps! Great workout

Maddie

-Hold the yoga ball under your legs
-Really dig your heels into the ball
-Lift up your hips while you crunch your shoulder blades up 
-Control back down

Ball Reverse Crunch

-Hold a plank with your forearms on a yoga ball
-Push your shoulders away from your elbows so your shoulders aren’t “sinking”
-Make small circles with the ball while keeping your core extra tight
-5 circles each way

Ball Plank Circles

*Modification: bend your arms and legs and/or keep your shoulders on the ground
-Hold a hollow hold position with the ball in your hands over your head
-Lift the ball up with your shoulder blades off the ground and lift up your legs
-Grab the ball with your legs and lower back down
-1 pass equals 1 rep

Ball Pass Throughs

Core Circuit

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell Clean and Press (Double)

-Hold a weight over your head while doing a sit up
-Don’t use the weight for momentum, use your abs to press the dumbbell up

Weighted Sit Up

-Start facing forward, squat down to 90 degrees or lower
-As you jump, twist to the side, squat back down and jump while twisting back to facing forwards
-Repeat on the opposite side

Twisting Squat Jump

-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

-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

Cardio Ladder

Strong Girl Summer Day 23 (cardio circuit)

Matt

All I have to say after that one is…I can’t walk. 🤪

Gabby

Decided to do the gym version instead of home to change it up a little bit. Missed the Nordic hamstring curl!

Strong Girl Summer Day 1 (Lower Body)

was able to do 5 rounds! very sweaty and it was an amazing workout!

Tessa

I didn't even kind of get close to 10 rounds. But I gave each rep my all.

Catalina Steele

Courtney

Strong Girl Summer Day 2 (Cardio Circuit)

Great workout, especially after yesterdays circuit 💪🏼 🥵

Loved this workout and consistency used heavier weights

Great arm day! I’m already feeling sore 😅

Bailey Buzick

Strong Girl Summer Day 3 (Upper Body)

Caught myself half-assing the last round so I took a 2 minute rest and started it over so I could finish strong.

Feeling very accomplished after completing that workout. Super sweaty and finished all 4 rounds 💪🏼

Strong Girl Summer Day 4 (Cardio Circuit)

Chantelle

Strong Girl Summer Day 5 (Upper Body)

I come back to this one almost every time I want to focus on knee strengthening

Cassandra

Strong Girl Summer Day 6 (Lower Body)

Completed a yoga/ balance session for my active recovery day!!

I had quite the active recovery day. 20 minute treadmill walk, 20 minute lap pool swim, and stretched in the steam room!

Strong Girl Summer Day 7 (Active Recovery)

Good workout. I’m behind a week due to getting covid but I’m still going!

Love this lower body workout. Always gets me when the reps increase !

Strong Girl Summer Day 8 (Lower Body)

Split it in 2 rounds. Some movements I did pulsing instead of full range! Loved it

Split it into 3 rounds of 22 reps and completed it in 23 minutes. Pretty dang proud, that was tough. So much easier to keep going after splitting it up though

Strong Girl Summer Day 9 (Devil's Circuit)

Went up in weight with the last exercise. That plank at the end was killer!

Finished todays workout this morning and did a 27 minute LISS walk with my dog!

Strong Girl Summer Day 10 (Upper Body)

Great challenge today! Did back to back workouts since I missed a day this week

Love this one..Instead of running I did a cardio workout  of my own :)

Great workout. I subbed the run for a power walk because I didn’t have the proper shoes. That an circuit was different! Loved it!

Strong Girl Summer Day 11 (Cardio Circuit)

Arms are pumped!! Today was a good lift and I loved it

Strong Girl Summer Day 12 (Upper Body)

Legs are jello! Great lower body workout and the increased reps really got me

Today was shweaty and heavy!! 😍 Any workout starting with a backwards walk is my fave 💪🏼

Strong Girl Summer Day 13 (Lower Body)

I chose a low impact spin bike session. But the stretches were oh so necessary. 😌🥰

Strong Girl Summer Day 14 (Active Recovery)

Literally felt my leg muscles shake 
2 min wall sit!!

Mental challenge getting here today but I’m glad I showed up and finished it! Love leg day

Strong Girl Summer Day 15 (Lower Body)

Love this workout, especially the kettlebell workout!

Loved the kettlebell workout. Went on a walk besides the run

Loved this circuit and that the runs were split up, it didn’t feel like 2 miles of running!

Strong Girl Summer Day 16 (cardio circuit)

Pushed the weights today and the arms are jello💪🏼

My triceps are getting noticeably stronger!

Got this one done! Plank at the end killer

Strong Girl Summer Day 17 (Upper Body)

This was a TOUGH one to jump back into. I did as much as I could

Killer. Did 5 rounds instead of 10 because I wanted to also include a shoulder integration workout and walk.

Strong Girl Summer Day 18 (Cardio Circuit)

This was a good one!! Arms are pumpin’ 💪🏼

Done! Ready for the last week. Feeling strong :)

Strong Girl Summer Day 19 (Upper Body)

My favorite leg workout! I enjoy the squats / lunges

I really like the squats! I’m thinking that’s my favorite 😁

Strong Girl Summer Day 20 (Lower Body)

Took my rest day Friday walk/ yoga so will do my upper and lower body sat/ Sunday

Did this yesterday. Walked my dog and did some light work to make sure I was good enough to get back at it today.

Strong Girl Summer Day 21 (Active Recovery)

Legs are shaking! The hardest week is always the last one :)

I really love walking backwards! I can tell a difference in my knees!

Strong Girl Summer Day 22 (Lower Body)

Feeling pretty darn good today! Getting stronger everyday 💪🏼

Strong Girl Summer Day 24 (Upper Body)

I know why it’s called the devils circuit….🥵 😈

Like I mentioned last time death by reps!

33 min. Had to modify the burpees by putting my hands on a step

Strong Girl Summer Day 25 (Devil's Circuit)

Officially done with Strong Girl Summer. I feel like this is one of the tougher upper body days

Strong Girl Summer Day 26 (Upper Body)

Good finish to the 27 day challenge 💪🏼 FEELING GREAT!

Last one!! Loved this program even the 2nd time around

Strong Girl Summer Day 23 (cardio circuit)

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