Name: Playbook - Legal Weight ✖️ - Weekly Cardio 🔥
Uploaded: 2026-06-20T14:13:33.634Z
Duration: 20 min
Description: Weekly Cardio 🔥

Stephani

This weeks cardio will have 3 workouts;
SkiErg, Bike & Treadmill.

Plus……

You will be doing 100 kettlebell swings with each workout. 

Let’s GooOoooooo

Place KB about 1-2 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

Place feet hip width apart. Push hips back & bend knees as you pull the ropes down then circle back up.

SkiErg

SkiErg Cardio

For the bike, you can use an assault bike or spin bike.

- Start with kettlebell on the ground in front of you
- With your chest lifted and core engaged bend at the waist
- Lift the kettlebell off the ground allowing it to swing back between your legs
- Drive your hips forward propelling the kettlebell forward and up, stopping when the kettlebell reaches overhead. Press the KB up towards the ceiling not behind you.
- Allow the kettlebell to swing down and back between the legs, moving immediately into the next rep

American Kettlebell Swing

Keep seated as you power through the legs and arms

Assault Bike

Bike Cardio

When you get to the end of the workout, the 50 KB swings….. 

You can break these up but take minimal rests in between.

Take a wide stance. Place KBs about 2 feet in front of you. Grab onto the KBs with a neutral grip. Drop hip & swing both KBs through your legs & power them back through using your hips.

Dual Kettlebell Swings

Treadmill Jog/Run

Treadmill Cardio

Weekly Cardio 🔥

Hybrid 🔥

Upper Body Push Day

Ashley

GLUTES 🍑

Katrina

Warm up & Stretch

Back Day

LEG DAY *knee dominant

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Weekly Cardio 🔥

Community

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