Name: Playbook - Kaytlin Neil - Strong Girl Summer Day 4 (Cardio Circuit)
Uploaded: 2024-01-16T01:10:45.644Z
Duration: 45 min
Description: Strong Girl Summer Day 4 (Cardio Circuit)

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

Catalina Steele

Samantha

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

Bailey Buzick

Cassandra

Thanks to our AC going out I’m sweating….🥵🥵 but I got thru it! Now I’m gonna go crawl under something & pass out

Love doing a workout that makes me enjoy cardio!

Megan Bright

Today was a mental battle but I finished every second and I’m feeling very satisfied. Great workout 💪🏼

Had to modify the sit out burpees because something was popping in my hips. Just did full burpees and added a couple. 
Otherwise this was a great cardio push!

Krystal

For today's cardio circuit we have an EMOM.

EMOM = Every Minute On the Minute 

Every minute you complete all the set reps of each exercise. If you finish before the minute, you rest the rest of the minute until the next minute starts. 

This is a 10 minute circuit that you will repeat 4 times!

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

Sumo Deadlift High Pull

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

Tuck jump

-Set a pair of dumbbells out in front of your shoulders 
-Hold a high plank and tap the dumbbell that’s in front of the opposite shoulder 
-Keep your core tight and try to not let your hips wiggle as much as possible

Plank Dumbbell Tap

-Grab a set dumbbells and set them on the floor
-Bend over, keeping a flat back and grab both dumbbells
-Row one dumbbell at a time up to your hip, while staying bent over
-10 reps each arm

Dumbbell Gorilla Row

-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

-Do two sit outs and 1 burpee

*Watch full video for modification

Sit Out Burpee

-Grab a barbell or dumbbell 
-Put the weight in your left heel and put your right toe back for stability
-Stick your butt back and keep your back flat
-Lower the weight until you feel a nice pull in your hamstrings, then lift up

Right Barbell Kickstand RDL

Left Barbell Kickstand RDL

-Lay flat on the ground with your arms extended above your head
-Snap your hands and feet up so they touch
-At the top your back should be completely off the ground
-If this is too challenging, do leg raises or bent leg raises!

V Snaps

-Hold a squat at 90 degrees while pulsing up and down 1-2” 
-Weight should be in the heels and your back should be flat!

Pulse Squat Hold

EMOM Round 1

EMOM Round 2

EMOM Round 3

EMOM Round 4

Strong Girl Summer Day 4 (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.

Courtney

Strong Girl Summer Day 2 (Cardio Circuit)

Great workout, especially after yesterdays circuit 💪🏼 🥵

Brie

Loved this workout and consistency used heavier weights

Great arm day! I’m already feeling sore 😅

Strong Girl Summer Day 3 (Upper Body)

Chantelle

Strong Girl Summer Day 5 (Upper Body)

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

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 4 (Cardio Circuit)

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