Name: Playbook - Leah Casciano - HUSTLE DAY 10
Uploaded: 2024-03-19T19:56:02.627Z
Duration: 30 min
Description: HUSTLE DAY 10

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

4 Circuits x 5-minute AMRAPS (as many reps/rounds as possible)

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Kettlebell
⚡️ TRX

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

5-minute AMRAP (as many reps/rounds as possible)

Minimal rest between rounds will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ TRX

- Begin in standing prone
- With your elbow slightly in front of you 
- Press the end of the strap up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm TRX Press

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Keep your feet planted for support

TRX Assisted pull-ups

- Engage triceps as you extend your arms
- Keep core tight

TRX Overhead tricep extension

A & A amrap 1

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles alternating your grip between each rep
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Alternating Grip Row

- Hold onto TRX straps with extended arms and lean back
- Keep your elbows stationary while bending at the joint
- Engage your bicep at the top 
- Keep your core tight

TRX Standing bicep curls

- Begin in prone TRX position
- With your elbow slightly in front of you
- Press the handles up
- Reach full extension at the top
- Lower with control back to starting position

TRX Prone Press

A & A amrap 2

5-minute AMRAP (as many reps/rounds as possible)

Minimal rest between rounds will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbell

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

- Start in a plank position
- Bring your shoulder toward using your last and triceps 
- Keep your core engaged

Low plank extension

- Seated with legs extended in pike hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Z-Press

A & A amrap 3

5-minute AMRAP (as many reps/rounds as possible)

Minimal rest between rounds will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Hold your dumbbells out front with your palms up
- Make a circle leading with your thumbs, as if you’re “emptying cans”
- Control the dumbbells the entire time while engaging your core

DB Empty the Cans

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Curl the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press (with curl)

A & A amrap 4

HUSTLE DAY 10

Isabel

Susan

HUSTLE DAY 1

Gia Gaudio

Awesome full body workout! I Loved all the sumo squats. The Videos are so helpful!

HUSTLE DAY 2

HUSTLE DAY 3

Michelle

This one was amazing! Super simple exercises but also so intense that my arms are shaking as I cool down 💪

Heather

HUSTLE DAY 4

Loved this! It was so intense but quick. These short workouts make it easier to stay on track!

HUSTLE DAY 5

Just finished Holiday hustle 6 - that was an AWESOME workout! Feeling like a beast now. 😍

Vanessa Solomon

HUSTLE DAY 6

HUSTLE DAY 7

HUSTLE DAY 8

This was phenomenal! The exercises were fun and I'm sweating like crazy! 😮‍💨

HUSTLE DAY 10

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