Name: Playbook - Sarah Herse - W4/D3 - Cardio + Full Body
Uploaded: 2024-03-20T21:08:54.615Z
Duration: 45 min
Description: W4/D3 - Cardio + Full Body

Anke Schneider

Johanie

A.  Warm-up x 3 sets
A1. Cat/cow x 30 seconds
A2. Plank jack to jumping jack x 30 seconds
A3. Prisoner good morning x 30 seconds
A4. Standing twists x 30 seconds
 
B. 15 min AMRAP (as many rounds as possible in 15 minutes)
20 plank jacks
20 touchdown squats
*5 right arm forward rocking push-ups on knees
*5 left arm forward rocking push-ups on knees
20 Alternating Cossack Squats (dumbbell optional)
20 single leg v-ups (10/side)
*To modify single leg v-ups, only lift torso slightly off ground (in a crunch)
 
C. For Time
C1. 4-8-12-16-20 Push-Ups
C2. 8-16-24-32-40 Air Squats
C3. 8-16-24-32-40 Alternating body weight reverse Lunges
   *Perform this workout in columns: 4 push-ups, 8 Air Squats, 8 Alternating Lunges, 8 Push-Ups 16 Air Squats, 16 Alternating Lunges, etc.

D. Optional mobility
D1. Banded stretches (pick 4-6 and hold for 30-60 seconds each)

A. Warm-up x 3 sets
A1. Cat/cow x 30 seconds
A2. Plank jack to jumping jack x 30 seconds
A3. Prisoner good morning x 30 seconds
A4. Standing twists x 30 seconds

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- 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

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

- 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

Warm Up

B. 15 min AMRAP (as many rounds as possible in 15 minutes)
20 plank jacks
20 touchdown squats
5 right arm forward rocking push-ups on knees
5 left arm forward rocking push-ups on knees
20 Alternating Cossack Squats (dumbbell optional)
20 single leg v-ups (10/side)
*To modify single leg v-ups, only lift torso slightly off ground (in a crunch)

- 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.

Plank jacks

- Start in standing position with feet hip width apart
- Jump out into a squat stance while touching the ground with one hand
- Jump up and bring feet back together briefly before jumping back into squat stance and touch ground with other hand
- Repeat movement for desired amount of reps.

Touchdown squats

5 reps right arm forward*
5 reps left arm forward*

- Start by being on all fours
- Place your knees on ground and on your toes
- Keep one hand on the ground and lean back to where your butt touches your heels
- Then push forward and put left hand on ground and complete a push up (left hand should be more forward than other hand)
- Complete for desired amount of reps and switch sides.

Rocking pushup on knees

(Dumbbell is optional - can perform with just bodyweight)

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Goblet cossack squat alternating

(10/side - 20 reps total)

*To modify - only lift torso slightly off ground in the crunch position*

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

15 Min AMRAP (as many rounds as possible in 15 min)

C. For Time:
C1. 4-8-12-16-20 Push-Ups
C2. 8-16-24-32-40 Air Squats
C3. 8-16-24-32-40 Alternating body weight reverse Lunges
   *Perform this workout in columns: 4 push-ups, 8 Air Squats, 8 Alternating Lunges, 8 Push-Ups 16 Air Squats, 16 Alternating Lunges, etc. until you get to the last reps of 20-40-40 reps.

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- 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

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

Circuit 3 - For TIme

Pick 4-6 of these stretches and hold each position for 30-60 seconds each

Banded stretches (optional)

W4/D3 - Cardio + Full Body

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

Jennifer

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

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

Tiffany

Jenna

W1/D2 - Lower Body

That was a great workout!💪🏻Thank you 😊

Erin

W1/D3 - Cardio + Full 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

Cori

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. 😉

W4/D3 - Cardio + Full Body

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