Name: Playbook - Legal Weight - W1/D1 cross training
Uploaded: 2024-04-27T01:18:39.696Z
Duration: 60 min
Description: W1/D1 cross training

Holy balls. Had to quit when my R knee called it but still…almost finishing it was enough.

Ange

Francess

I did my first workout.. wow I’m sweating I did from home I have equipment weights and wow killer can’t wait for more thanks

Vanessa

Karla

Kavita

Brilliant worked up a nice sweat thankyou:)

Kaye

Khadijah

EMOM  (every minute on the minute) Set a timer for 10 minutes. on minute 1, perform the exercises listed back to back. Whatever time you have left in that minute will be your rest time. On minute 2, you will start again & so forth until you reach 10 minutes. Try to keep a steady pace. If you go to fast, you'll burn out quickly but if you go too slow, you won't have much rest time before having to start again.

Place KB in between ankles, push hips back & grab onto the KB. Stand ups with it then drop down, clean it into a squat.

Kettlebell Deadlift to Squat

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Push butt back as if you were going to sit in a chair. Drives knees out as you descend.

Bodyweight Squats

Circuit 1

Holding DBs in a front racked position, bend knees slightly then explode up pushing the DBs to the ceiling, locking out. As you drop the DBs back down, bend knees again for the next rep.

Dumbbell Squat Thruster

In a squat position, alternate waves using the rope as fast as you can

Battlerope

Lay flat on the ground. Sit all the way up as you touch the opposite foot.

Alternating V-Ups

Circuit 2

Grab a pair of dumbbells,
swing them through your legs (wide stance) & power through your hips to swing the dumbbells over head. Swing dumbbells down to the ground a do a push up or burpee. Jump back up into a wide stance & repeat.

Devils Press

Grab a med ball, swing it overhead & slam it onto the ground as hard as you can.

Ball Slams

Assault Bike

Circuit 3

W1/D1 cross training

W1/D2 cross training

My gym doesn’t have an assault bike, so I’ve been running and still aiming for 15 calories. 🔥

Karen

W1/D3 cross training

W2/D1 cross training

Jennifer

W2/D2 cross training

W2/D3 cross training

W3/D1 cross training

W3/D2 cross training

W3/D3 cross training

W4/D1 cross training

W4/D2 cross training

Great full body workout! I skipped the assault bike and subbed in single leg leg press for the squats. Love the first circuit with the Cossacks !

W1/D1 cross training

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