Name: Playbook - Sam Gwaz - BODY WEIGHT CARDIO
Uploaded: 2024-03-22T01:23:46.423Z
Duration: 60 min
Description: BODY WEIGHT CARDIO

Jordan

BRUTAL bodyweight workout

1. warm up
2. warm up circuit: 4 rounds
- 20 high knees
- 5/5 lateral lunge to knee tuck
- 5 push up
- 5 half burpee
3. working 1: 5 rounds
- 10/10 step ups
- 10 burpees
4. working 2: 5 rounds
- 10 donkey kicks
- 3/3 lateral shoot through
- 15 modified push up
5. working 3: 3 rounds
- 20 speed squat
- 10 jump squat
6. stretch 
*good luck!!!!

1-2 ROUNDS:

skip in place, 30 seconds
shoulder rolls, 10 each direction 
arm circles, 5 each direction 
leg swings (front & side), 5 each direction 
lunge & twist, 5 each leg
side lunge, 5 each leg 
mountain climbers, 30 seconds

RUNNING WARM UP

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

lateral lunge w/ knee to chest

- Start in push-up position and hop your feet to the outsides of your hands. Make sure knees are in line with ankles.
- Stand up straight.
- Return hands to the ground and hop feet back into push up position.
- Repeat as quickly as can be controlled.

half burpee

warm up circuit

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

- 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

Burpee

working 1

- Position yourself in a hip elevated plank position
- Keeping your knee in a bent position, hips squared
- Kick your legs up toward your glutes
- Return to starting position

donkey kicks

-Stack shoulders over wrists and knees under hips
- Come back to the "Bear Crawl" position every time you transition through center
- Open to one side, bringing your opposite leg through to the space in front of you 
 - Increase speed over time as you perfect the movement.

lateral shoot through

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

working 2

- Press hips back and lower to parallel
- Focus on form and speed

speed squats

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

BODY WEIGHT CARDIO

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