Name: Playbook - Sam Gwaz - F45 CARDIO
Uploaded: 2024-03-22T01:23:46.471Z
Duration: 45 min
Description: F45 CARDIO

want a f45 class on the go!? i got you!! 👇🏼👇🏼

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

45 on, 15 off
45 on, 15 off
45 on, 15 off
45 on, 15 off
45 on, 15 off
45 on, 15 off
REST 1 MIN

1. start with the dumbbells at your feet
2. stand and curl the dumbbells up to your shoulders
3. press the dumbbells overhead 
4. return the dumbbells to start

db squat to curl to press

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat
*modify by hopping the 180 then hitting the squat

180 jump squats

CIRCUIT 1

REST

1. walk out to a plank
2. walk back to feet and stand
3. complete 2 squats
4. repeat

1 walk out + 2 squats

1. in plank position jump your feet to the outside of your hands 
2. bring your hands up briefly like you’re going to catch a ball
3. return back the way you started for 5 reps
4. stand up and complete 2 jumping jacks 
5. repeat

5 sprawls + 2 jumping jacks

CIRCUIT 2

1. sit in your squat
2. alternate brining one leg back into a lunge at a time

squat hold alt back lunge

1. swing your arms behind you for momentum as you leap forward 
2. land softly
3. walk in a low squat back to start
4. repeat

1 leap forward + frog walk back

CIRCUIT 3

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

single arm dumbbell power snatch

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

speed squats

CIRCUIT 4

- Begin by lying supine with legs straight and hand above holding weight 
- Roll your shoulders off the floor up to seated
- Lower back down

Straight leg sit up

1. in plank position bring knees to elbow in quick motion for 10 reps
2. in plank position hop feet to the outside of your hands, hands coming up to athletic position and keeping hips down
3. jump back out or plank and repeat for 5 reps
4. continue to alternate movements for time

F45 CARDIO

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