Name: Playbook - Sarah Brock - Cardio 4/8
Uploaded: 2023-09-03T03:31:40.570Z
Duration: 25 min
Description: Cardio 4/8

Cardio circuit
Complete 4 rounds of each exercise. Try not to break between exercises. 
2 minute break between sets.

Complete 4 rounds of each exercise.
Try not to break between exercises.
After the first set is complete rest 2 minutes.

- Start with feet hip width apart holding barbell
- keep a neutral spine, hinge hips back lowering the barbell to the top of the knees. 
-pull barbell to the chin while extending the hips fast. 
- bring elbows forward pointed pulling the barbell to the shoulders.
- Lower back down and repeat

Power Cleans

Modified pull up

-Place your hands on a bench 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

Frog crunches

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Cardio circuit💪🏼

Cardio 4/8

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Miglena

Chest 9/4

HITT 9/5

Shoulders & glutes 9/6

Love your workouts! Congrats on your big win! 💯🎊🥰🏆🎉🥇

Back 9/7

Rest day:)) 9/8

Legs 9/9

Rest day:)) Sunday 9/10

What an unassuming scorcher!!!! First time I didn’t modify any moves and used weights heavier than I’ve ever used! Thanks girl!!! 🩷🙏🩷

Legs 7/11

Steady state cardio 7/12

Shoulders 7/13

Back 7/14

Arms & Abs (home) 7/15

Rest day:)) 7/16

Legs

Kathy

Chest

Rest day:))

Steady state cardio

Shoulders

Back

Chest & Tri’s 6/19

Back 06/20

Arms & Abs 6/21

Shoulders 6/22

Legs 06/23

Steady state cardio 06/24

Rest day snoozing 6/25

Chest & Tri’s 6/12

Shoulders 6/13

Legs 06/14

Back 06/15

Arms & Abs 6/16

Rest day snoozing 6/17

Chest & Tri’s 6/05

Shoulders 6/06

Legs 06/07

Back 06/08

Arms & Abs 6/09

Steady state cardio 06/10

Rest day snoozing 6/11

Chest 5/29

Legs 5/30

Back 5/31

Shoulders 5/01

Arms & Abs 5/02

Steady state cardio 5/03

Cardio 4/8

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