Name: Playbook - Leah Casciano - HUSTLE DAY 13
Uploaded: 2024-03-19T19:56:02.639Z
Duration: 30 min
Description: HUSTLE DAY 13

Great full body day! Feeling the burn everywhere! Week 2 almost complete 🤗

Michelle

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

5 Circuits x 4-min AMRAP (as many rep/s rounds as impossible) + 30-second Burn-out

Each station has three movements working one at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

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

Equipment:
⚡️ Dumbbell(s)
⚡️ Kettlebell(s)
⚡️ 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

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

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out

Each station has three movements working one at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

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

Equipment:
⚡️ TRX

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

TRX Overhead tricep extension

- Start with your hands in TRX straps
- Perform a push-up coming down slowly
- Keep your core engaged

TRX Incline push up

- 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

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

TRX Upper Body AMRAP

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

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out

Each station has three movements working one at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

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

Equipment:
⚡️ Kettlebell(s)

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

KB lunge pass through

- Holding kettlebell at your chest (goblet style), chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups (goblet)

- Lying down with the soles of your feet together and knees outward and KB in your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

KB Frog pumps

- In a standing position tap your toes onto a dumbbell or surface while keeping your core tight

Toe Taps

KB Lower Body AMRAP

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

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out

Each station has three movements working one at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

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

Equipment:
⚡️ Dumbbell(s)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated DB lateral raise

- Seated with your core tight and chest take bring your arms to a 90° bend at your side with a dumbbell in each hand 
- Open your hands up like you’re reading a book engaging your back
- Bring your knuckle back together squeezing your chest in the front

Seated DB external rotations

- 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)

- Start in a boat position
- lean out while staying above ground and keeping core engaged
- Come back to boat position

In & outs (on bench)

DB Upper Body AMRAP

- 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

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

TRX Lateral goblet lunge

- Begin with one foot on TRX straps bent to 90 degrees
- Press your hips back and lower down until your glutes hamstrings stretch
- Press through your front heel to rise back up

TRX Rear foot single RDL

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

TRX Lower Body AMRAP

- Hold a single dumbbell overhead at full extension 
- Alternate back and forth doing stationary lunges

Dumbbell single arm overhead lunges

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB goblet sumo squat

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings (single)

DB Full Body AMRAP

HUSTLE DAY 13

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

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 13

Community

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