Name: Playbook - Leah Casciano - HUSTLE DAY 6
Uploaded: 2024-03-19T19:56:02.610Z
Duration: 30 min
Description: HUSTLE DAY 6

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

Vanessa Solomon

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

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles with extended arms making a “Y” with your body
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y-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

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

TRX Overhead tricep extension

- 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

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)

- Hold the dumbbell at chest height with yo ur feet shoulder width apart 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Sumo goblet squat

- 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)

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

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)

- Hold 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

**Can be done standing in the AMRAP

DB seated Arnold press

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

DB Lateral raises

- Start in a seated position
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

**Can be done standing in this AMRAP

Alternating seated shoulder press

- Start with one hand on the floor one on medicine ball
- Perform a push-up coming down slowly
- Roll the ball to the opposite side between reps
- Keep your core engaged

Elevated Plyo Push Up

DB Upper Body AMRAP

- Lay flat on floor with knees bent and hands on TRX straps
- Lift hips
- Pull chest to handles

TRX Hip Press + Row

- 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

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

TRX Single-leg weighted RDL

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- Work both sides

TRX Skaters

TRX Lower Body AMRAP

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Press dumbbell overhead and return to chest
- Step back to the initial position
- Work both sides

Dumbbell forward lunge to overhead press

- With a dumbbell in each hand pull your fists towards your collars with a high elbow
- Control the weights down into a Romanian deadlift, sending to hips back and keeping soft knees
- Perform a bent over row by bribing fists towards armpits
- Return to standing

Upright Row + RDL + Bent over Row

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

DB Full Bodu AMRAP

HUSTLE DAY 6

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

HUSTLE DAY 7

HUSTLE DAY 8

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

HUSTLE DAY 6

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