Name: Playbook - Sam Gwaz - cardio & core (big core energy)
Uploaded: 2024-03-22T01:23:46.462Z
Duration: 30 min
Description: cardio & core (big core energy)

1. warm up 
2. 6 rounds:
- 5/5 db side plank rotation
- 10 double mountain climber 
- 5/5 dead bugs
- 5/5 db overhead march
- 10 db squat alt squat jump
- 10 broad jump + hop back
- rest 2 min
3. cool down

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

- in a side plank bring a dumbbell from the floor up to the sky
- align both hands to a t before returning the db back to the floor

db side plank rotation

- start on plank position
- jump both feet in towards your hands 
- immediately hop back to plank
- control the movement through your core and shoulders

double mt climber

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- start with a dumbbell in one hand (make it heavy!)
- alternate driving knees up and using your core to control the movement

db overhead march

- with or without dumbbells, complete a squat immediately followed by a squat jump
- that’s one rep

alt squat + squat jump

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly & hop back to start

Broad jump & hop back

big girl circuit

30 seconds each for 2-3 rounds
- lunge
- pigeon 
- downward dog walks

POST RUN STRETCH

cardio & core (big core energy)

20 MINUTE EMOM

Great workout while traveling! Did this in my hotel room.

Melissa

SET YOUR TIMERS!

Jordan

BODY WEIGHT CARDIO

travel 20 min workout

basic burner

Lizzie T

CORE FINISHER

Ir was perfectly challenging I loved it!!

cardio & core (big core energy)

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