Name: Playbook - Legal Weight - W2/D2 cross training
Uploaded: 2024-04-27T01:18:39.981Z
Duration: 60 min
Description: W2/D2 cross training

Jennifer

Grab Landmine & clean it up to chest level. Slight bend hips and knees then drive Landmine over head using the power from your legs

Landmine Push Press

Drop down & grab KB, shrug shoulder into a clean. Bend legs & power the KB up to the ceiling

Single Arm Kettlebell Clean & Press

Get into a plank position, feet onto the stability ball. Raise hips all the way up to the ceiling then back down into a plank

Stability Ball Pike

Rowers

Circuit 1

you will start this circuit on the treadmill for a 30 second jog on a 5% incline. you will finish the circuit also on the treadmill for a 15 second sprint, no incline.

Treadmill Jog/Run

Hold a plate overhead, arms locked as you lunge forward.

Plate Overhead Walking Lunges

Grab a med ball & stand about 2-3 feet away from the wall. Squat all the way down & as you stand up, throw the med ball as high as you can up and against the wall.

Wall Balls

Circuit 2

Place KB about 2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Get into a plank position holding onto 2 KBs. Arms locked, core tight. Descend into a push up then push hips up into a pike position.

Dual Kettlebell Push up-pike

Place 2 kettlebells about 2 feet in front of you. Hinge at the hips with a slight bend at the knee. Swing KBs through your legs then power them back through using your hips. Pull KBs back (about shoulder height) then punch through & repeat.

Dual Kettlebell High Pulls

Lay flat on the ground. Elevate legs about a foot off the ground. Lift shoulder blades off the ground, chin tucked. Hold light KBs over head as you rock back & forth.

Dual Kettlebell Hollow Body Rocks

Circuit 3

W2/D2 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

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

Karla

Karen

W1/D3 cross training

W2/D1 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 !

W2/D2 cross training

Community

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