Name: Playbook - Sarah Herse - 10/22 - Cardio & Endurance
Uploaded: 2023-01-29T18:07:30.744Z
Duration: 45 min
Description: 10/22 - Cardio & Endurance

A. Warm Up x 3 Sets:
A1. Jumping Jacks x 10 reps
A2. Lunge w/ twist x 10 reps (5/side)
A3. Air Squats x 10 reps
A4. Mock Jump Rope x 20 reps 

B. Interval Work x 4 Sets:
B1. Run x 5:00 min
B2. Walk x 1:00 min
B3. Sprint x 30 sec
*Rest 2:00 b/w sets 

C. Cool Down
C1. Walk x 5:00

A. Warm Up x 3 Sets:
A1. Jumping Jacks x 10 reps
A2. Lunge w/ twist x 10 reps (5/side)
A3. Air Squats x 10 reps
A4. Mock Jump Rope x 20 reps

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

(10 reps total - 5/side)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

Warm Up

B. Interval Work x 4 Sets:
B1. Run x 5:00 min
B2. Walk x 1:00 min
B3. Sprint x 30 sec
*Rest 2:00 b/w sets

5:00 min run 
(at moderate sustainable pace)

Walk

30 sec max effort sprint

*Rest 2 min b/w sets - or you can walk to not get too cold*

Sprint

Running: Interval Work

10/22 - Cardio & Endurance

Introducing Daily Body WODs!!

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Obsessed with these new workouts! Love the CrossFit meets body building style. And perfect for when I’m a little short on time. Please keep these coming!

10/22 - Cardio & Endurance

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