Name: Playbook - Kendall Sasselli - FULLBODY Cardio + Sculpt
Uploaded: 2023-09-25T02:15:11.974Z
Duration: 60 min
Description: FULLBODY Cardio + Sculpt

This workout session is full of props! Note that you do not have to use any equipment but it’s is recommended for the full effectiveness hitting upper-body, lower-body, core & cardio!

Can do these moves standing or on a rebounder

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

High knees + Arm Presses

Opposite elbow to knee as you bounce into the center of the rebounder, lifting one knee to chest as you drive the elbow in.

Side crunches

Warm Up

- Stand in a wide toed out stance 
- Hold a heavy dumbbell or bala ring between your legs in front of you
- Lower into a squat, toes facing outward 
- Stand up to full extension

Dumbbell sumo squat

Sumo Squat Chest Press

Standing with toes on, heels up out wide, begin to pulse up & down while bringing the weighted ring up to the chest and down. Keep shoulders down, relaxed.

2nd Position Releve Pulses & Upright Row

Repeat on both sides.
- Squat low and as you come back to full extension, bring knee to side working on the oblique muscles.

Sumo Squat to Side Crunch

Repeat in both sides.
As you slide the back leg drive it back into the center using your core, keeping the hips stable, squared and centered.

Sliders Back Lunge

Repeat on both sides
As you bend down into a low 2nd position squat, lift one heel up as you pull the resistance band.

Single Leg Releve & Arm Pulls

Lowerbody

Going into a single leg push up and then bringing that leg back up into the center to press up and reach the hands above the head. Repeat on both sides.

Upperbody Flow

Repeating on both sides, starting with one side on a single knee and the other leg will lift twice, bringing the leg down and then bringing the dumbbell above the head twice.

Single Leg Lifts & Weighted Arm

Repeating on both sides, starting with one leg, the knee is slightly bent, while the other leg lifts up into the air while driving the chest and kettlebell down to the ground as you come back up with control, lift the kettlebell back up to the chest.

Single leg kettlebell deadlift

Keeping shoulders away from the ears and hands stacked underneath the shoulders in a push-up, make sure the ring is underneath the belly to help with the form, pressing down and up with control

Push-up with ring

Upperbody

Lift the head and chest looking at your belly while bringing in one knee at a time, pulling the naval to spine to engage the core

Single Knee Alternate

Keeping one leg up, the other knee crunches in to the opposite elbow, repeat on both sides.

Single Leg Side Crunches

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Repeating on both sides, while you lift the hips up, one leg goes up. As you roll down the hips go down, bringing the leg straight in front of you and lifting back up to the center with control.

Single Leg Bridge Variation

Repeating on both sides, as you lift the leg up, you’re going to push into a push-up position and then coming back to the center, engaging the core and swinging the same leg directly to the side.

Single leg swing to push up

Core

Pigeon Pose

Have your shoulder blades right on top of the roller, and begin to roll back and lift up with your breath

Open Chest & Roller

Place 2 blocks to each side, bring elbows onto the blocks while pressing chest down in between. Let the shoulders relax and bring hands behind the shoulders to open the chest

Shoulder Opener

Please the yoga block underneath the lower back, please hands palms facing up and relaxing the body.

Low Back Relief

Bending from side to side, stretching out the upper body

Side Bends

- Start in a seated position with hands at your sides
- Look down, slowly rotate your head in a 360 degree circle 
- Rotate it back

FULLBODY Cardio + Sculpt

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