Name: Playbook - Victoria D’Ariano - W3/D3 Wednesday: Cardio
Uploaded: 2021-01-18T11:45:11.116Z
Duration: 45 min
Description: W3/D3 Wednesday: Cardio

30 Minute Circuit
30 seconds ON/15 seconds OFF

HOW IT WORKS:
3 stations
4 exercises / station
30 seconds on / 15 seconds off
3 rounds - Rest 1 minute

*THE WORKOUT

STATION 1:
- Jumps squats
- In & out ladder jumps
- Squat pulses
- High knees x 6 / Butt kicks x 6
After 3 rounds (12 exercises) rest 1 minute

STATION 2:
- Cross jacks
- Clap squat jumps
- Side-to-sides 
- Butt-ups
After 3 rounds (12 exercises) rest 1 minute

STATION 3:
- Burpees
- Squat jacks
- Reverse lunge pulses
- Leg raises
After 3 rounds (12 exercises) rest 1 minute

- Push your hips back as your come down
- Reach parallel, explode up jumping into the air
- Land softly and repeat
- Keep your chest up

Squat jumps

- Keep your chest up and back straight
- Hope in and out moving forward, then backward
- Increase speed as you feel comfortable

In & out ladder jumps

- Start with a shoulder width stance, come down to a squat position
- Keeping your chest up and a neutral spine
- Come up a couple of inches then straight back down

Squat pulses

- Increase speed as you feel comfortable 
- Bring your knees all the way up for the high knees

High knees/butt kicks

Station 1

- Hop bringing your arms and leg out
- Hop bringing your arms and legs back in
- Cross your arms each tike you come in

Cross jacks

- Start with a shoulder width stance 
- Push your hips back as you come down 
- Extend your legs to come up, jump and land with your feet close to each other
- Clap as you bring your legs together

Clap squat jump

- Hop from side to side keeping your legs almost extended 
- Increase speed as you feel comfortable

Side-to-sides

- Keep your lower back on the floor and your hands on your sides
- As your raise your hips and come down keep your abs engaged

Butt ups with a twist

Station 2

-Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
-Push your hips back, bend your knees, and lower your body into a squat.
-Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
-Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
-Jump your feet back so that they land just outside of your hands.
-Reach your arms over head and explosively jump up into the air.
-Land and immediately lower back into a squat for your next rep.

Burpees

Squat jacks

- Step backward, keep your chest up
- Bring your back knee down until both leg are at 90 degrees
- Come up a couple of inches and back down

Reverse lunge with oulses

Lie on a mat on the floor, face up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.

Leg raises

Station 3

W3/D3 Wednesday: Cardio

I don’t even feel my legs 🥲🦵🏼🔥

Frederyque

W1/D1 Monday: Legs

W1/D2 Tuesday: Upper Body

One my of favourite cardio workouts 🏃🏻‍♀️Victoria never fails at making you sweat 💦 💦💦😅

Emily Meiklejohn

W1/D3 Wednesday: Cardio

Jessica

W1/D4 Friday: Legs

Annie

W1/D5 Saturday: Upper Body + Core

W2/D1 Monday: Legs

W2/D2 Tuesday: Upper Body

Squat jacks has the wrong video but the workout was great all around :)

Amanda

W2/D3 Wednesday: Cardio

W2/D4 Friday: Legs

W2/D5 Saturday: Upper Body + Core

W3/D1 Monday: Legs

W3/D2 Tuesday: Upper Body

W3/D4 Friday: Legs

W3/D5 Saturday: Upper Body + Core

Leg day are just my favorite 🤩🦵🏼

W4/D1 Monday: Legs

W4/D2 Tuesday: Upper Body

This workout was bomb! Thank you girl! I love your workouts so so so much!!!!

W3/D3 Wednesday: Cardio

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