Name: Playbook - Sarah Herse - The Devil's Cardio
Uploaded: 2024-03-20T21:08:55.605Z
Duration: 30 min
Description: The Devil's Cardio

This workout is not for the faint of heart! Go hard and try to finish before the 10 minutes so you have time to recover between rounds.

Every 10 minutes, for 30 minutes (3 sets) for time of:
- 50 (men)/35 (women) Calorie Assault Bike or Row
-30 burpees (advanced: Lateral Burpee Over Dumbbells)
-15 Devil’s Presses
*Women try for 15-25# DB’s
*Men try for 25-40# DB’s

*Complete one round within the 10 minute mark and rest the remainder of the 10 minutes -  do three sets like this*

Every 10 minutes, for 30 minutes (3 sets) for time of:
50 (men)/35 (women) Calorie Assault Bike or Row
30 burpees (advanced: Lateral Burpee Over Dumbbells)
15 Devil’s Presses
*Women try for 15-25# DB’s
*Men try for 25-40# DB’s

**50 Calories for men, 35 Calories for women**
**Can sub with Row**

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

Advanced: Lateral burpee over dumbbells/barbell

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

*Women try for 15-25# Dumbbells
*Men try for 25-40# Dumbbells

- Let the dumbbells hang next to the body
- Hip hinge
- Lower the weights to the ground (preferably inline with shoulders)
- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbells all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbells overhead
- Stand up straight and achieve a proper overhead lockout
- Lower dumbbells to hanging next to the body
- Repeat

Devil's press

The Devil's Cardio

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

The Devil's Cardio

More workouts from Sarah Herse