Name: Playbook - Nina Marie - Strength & Cardio Supersets
Uploaded: 2024-03-29T00:50:57.160Z
Duration: 45 min
Description: Strength & Cardio Supersets

Mixing strength and cardio together is one of my favorite ways to get a super sweaty workout, without getting bored and feeling awesome afterwards.
Try this strength and cardio session out for the lower body! I give suggestions on what to use if you do not have access to a barbell.

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

Superset 1

If you do not have access to a barbell, simply switch out the bar for one or two dumbbells

Barbell Back Squat

Band Squat Jump

Superset 2

If you do not have access to a barbell, simply use a dumbbell across your hips

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Superset 3

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Strength & Cardio Supersets

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