Name: Playbook - Sarah Herse - W1/D3 - Cardio + Full Body
Uploaded: 2024-03-20T21:08:54.228Z
Duration: 45 min
Description: W1/D3 - Cardio + Full Body

That was a great workout!💪🏻Thank you 😊

Jennifer

Erin

Tiffany

Kelly

Cori

This workout makes you feel like a badass to complete!! Hard but rewarding 👏🏻

Ashley Chapman

Madelyn

Anke Schneider

Megan

A.  Warm-up x 3 sets
A1. Squat to alternating heel tap x 30 seconds
A2. Plank jack to jumping jack x 30 seconds
A3. Standing twists x 30 seconds
A4. Inchworm push-up x 30 seconds

 
B. High Intensity circuit
20-18-16-14-12-10-8-6-4-2 reps of:
B1. Dumbbell thrusters
B2. “No push-up” burpee
B3. Sit-ups
*Perform 20 reps of each movement, then 18 of each, then 16, etc.
*Time cap: 25 minutes
 
C.  Optional core work x 2 sets
C1. Plank hold x 45 seconds (drop to knees if needed)
C2. Side plank hold x 20 seconds each side
*Rest 1 minute between sets

A.  Warm-up x 3 sets
A1. Squat to alternating heel tap x 30 seconds
A2. Plank jack to jumping jack x 30 seconds
A3. Standing twists x 30 seconds
A4. Inchworm push-up x 30 seconds

- Start standing shoulder-width apart
- Send hips back and down to air squat position
- When coming up to full extension bring one leg up and tap your heel
- Squat back down and repeat motion on other leg

Squat to alternating heel tap

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

Warm Up

B. High Intensity circuit
20-18-16-14-12-10-8-6-4-2 reps of:
B1. Dumbbell thrusters
B2. “No push-up” burpee
B3. Sit-ups
*Perform 20 reps of each movement, then 18 of each, then 16, etc. until you get down to 2 reps or hit the 25 minute time cap.
*Time cap: 25 minutes

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

High Intensity Circuit

C.  Optional core work x 2 sets
C1. Plank hold x 45 seconds (drop to knees if needed)
C2. Side plank hold x 20 seconds each side
*Rest 1 minute between sets

(can complete on forearms or place knees on ground if need to modify)

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

(20 seconds on each side - 40 seconds total)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

Core Work (Optional)

W1/D3 - Cardio + Full Body

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

W1/D1 - Shoulders, Chest, Triceps, & Core

Great at home leg workout!!! Really felt the burn!!🔥

Jenna

W1/D2 - Lower Body

Sarah smile at the beginning of the Bicep Curl. (Laughs) yes. I felt the burn.

Terry

Your workouts are amazing! I am 40 yrs old have worked out all my life. Been in good shape into now. Couldn’t lose fat until I started your program! I am seeing my muscles again! Thank you

Jessi

W1/D4 - Back, Biceps, Glutes, & Hamstrings

Sarah’s workouts are perfect. I’m never using any other program. 💯💯💯

W1/D5 - Shoulders, Abs, & Cardio

Krystal

W2/D1 - Shoulders, Chest, Triceps & Core

Jessica

W2/D2 - Lower Body

This is a response for Nicole’s comment. Hey! I use my laptop computer and put it on an emom timer that I have found for free online. Not sure if you have a laptop if not you could use your phone. Hope this might come in handy when you come across another emom workout. 😉

W1/D3 - Cardio + Full Body

Community

More workouts from Sarah Herse