Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 23 (cardio circuit)
Uploaded: 2024-01-16T01:10:45.564Z
Duration: 60 min
Description: Strong Girl Summer Day 23 (cardio circuit)

Elaine

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

Michelle

Courtney

Janet

-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)

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.

Ashley

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.

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 18 (Cardio Circuit) *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*

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 23 (cardio circuit)

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