Name: Playbook - Legal Weight - W1/D3 cross training
Uploaded: 2024-04-27T01:18:39.891Z
Duration: 60 min
Description: W1/D3 cross training

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

Karla

Karen

AMRAP (as many rounds as possible) Set the timer for 20 minutes. Perform all exercises back to back with minimal rest. See how many rounds you can complete within 20 minutes.

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

Box Jumps

Step onto a box, rotate to one side as you step down. Repeat with the other leg, rotating in the other direction.

Dumbbell Box Step Overs

Place hands right outside hips. Drop hips down as you explode up you will shrug your shoulders & drop down fast under the bar into a front racked position.

Barbell Cleans

Circuit 1

Hold Dbs by your side, start in a split squat position. Jump up switching legs getting your knee as close to the ground as you can.

Dumbbell Plyo Split Squats

Place KB about 2 feet in front of you. Push hips back, grab the KB, swing through your legs & power through locking out

Single Arm Kettlebell Swing

Get into a plank position. Hands stacked under your shoulders, core right, feet hip width or slight wider. Place KB on one side, pull KB over to the other side without swaying your hips.

Kettlebell Plank Pull Through

Assault Bike

Circuit 2

W1/D3 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

W1/D1 cross training

W1/D2 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/D3 cross training

Community

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