Name: Playbook - Leah Casciano - CARDIO & CORE // 30s On x 10s Off
Uploaded: 2022-01-07T15:52:57.900Z
Duration: 36 min
Description: CARDIO & CORE // 30s On x 10s Off

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping intensity high.

12-minute AMRAP (as many reps/rounds as possible)
30s Work (one movement at a time) — 10s rest between movements

—— perform movement 1 for 30-seconds then rest for 10-seconds
—— repeat by cycling through the three movements until the clock hits 12-minutes

Jumping jacks

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

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Dynamic Warmup

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out (TRX)

- Start in a plank position with hands in TRX straps
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

TRX Extended plank hold

Cardio Core // TRX

- Hold on to a stationary surface for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squat (TRX)

- Start in a high plank position with feet in TRX
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

TRX High plank knee tuck

Core Cardio // TRX

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up and toss overhead
- Return to starting position under control

Med ball sit up with toss

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold medicine ball in front of your core
- Twist your torso from side to side

Medball Russian twists

- Holding a medicine ball at your chest
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Rotate your torso
- Stand back up to the starting position

CARDIO & CORE // 30s On x 10s Off

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