Name: Playbook - Michelle Khare - Trial Day 2: 30min Cardio & Core Bodyweight only
Uploaded: 2023-12-19T19:40:01.440Z
Duration: 30 min
Description: Trial Day 2: 30min Cardio & Core Bodyweight only

Great workout to get moving. But it was also a bit exhausting due to soreness in the legs

Florian

Welcome to Day 2! I'm sure you're feeling a little sore and tight from yesterday, so we're going to get that body moving with some cardio today. 

I know cardio days aren't always everyone's favorite, but we're going to mix it up and keep it moving so you don't get bored, and will no doubt end the workout with your endorphins pumping! If you're a cardio junkie feel free to add a round or two to each circuit for an extra sweat!

So pump up that playlist, and let's get our sweat on!

If you enjoyed this workout, make sure to check out my: Home Shred, Beginner Bootcamp, and Summer Sculpt (1&2) programs!

MODIFICATION: Step rather than jump, if needed (or if you have any ankle/knee issues)!

- Starting in a standing position, jump your feet out wider than hip distance, while lowering down into a squat position
- Keep your knees over your toes and hips back like you're sitting in a chair (protect those knees!)
- Jump your feet back to a standing position & repeat

Pop Squats

- ALTERNATE SIDES
- Perform walking lunges 
-As you stand to top of lunge kick your leg up and forward
-Land with that leg out front and continue forward
- Think about pushing through your front heel to stand, keeping the pressure off your knees

Lunge to front kick

Superset

MODIFICATION: You can step your feet back to a plank position if needed, and raise up onto your toes into a calf raise instead of jumping at the end of the movement. 

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

MODIFICATION: Place your hands on a box, bench or chair if needed to modify. 

- Get into a push-up position on  your hands 
- Hold for time

High plank

Circuit A

MODIFICAION: Take out the jump and add a calf raise at the top

- Push your hips back as you come down
- Reach parallel and explode upwards at the top to a jump

Squat Jumps

MODIFICATION: You can hold a pair of dumbbells or kettlebells at your side if you want to increase the intensity.

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

- Jump side to side in speed skater motion
- Keep your hips & shoulders square to the front
- Try to keep your back foot off the floor to challenge your balance & stability

Skater Jumps

Circuit B

Trial Day 2: 30min Cardio & Core Bodyweight only

Gabriel

Michael

Very good beginner workout. As someone who is only active at work, this feels challenging but doable.

Trial Day 2: 30min Cardio & Core Bodyweight only

Community

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