Name: Playbook - Victoria D’Ariano - W4/D3 Cardio circuit
Uploaded: 2021-01-18T11:45:25.876Z
Duration: 45 min
Description: W4/D3 Cardio circuit

THE WORKOUT
- STATION 1:
No Jump Burpees
3 Low Shuffles into a Jump Squat
Rocket Jumps
Hackysack Jumps
After 3 rounds (12 exercises) rest 1 minute

- STATION 2:
Out & Up Jacks
Jump Lunges
Skater Jumps
Side Crunches
After 3 rounds (12 exercises) rest 1 minute

- STATION 3:
Single-Leg Hops (switch at halfway)
Fast Feet 
Curtsy Lunge Into Knee Tuck Jump (switch sides at halfway point)RB
Scissor Kicks
After 3 rounds (12 exercises) rest 1 minute

- Place your hands in front of you
- Hop back bringing your body down to the floor
- Hop forward bringing your feet to your hands
- Stand up returning to the initial position

No jump burpees

- Flex at the knees pushing your hips back to come down
- Come done until you reach paralell keeping your chest up
- Jump up extending your legs

Squat jumps

- Bend at the knees coming down until you can touch the floor with your hands
- Jump as high as you can extending your arms above you
- Land softly and repeat

Rocket jumps

- Hop touching your inner heal
- Increase speed as you feel comfortable

Hacky sack jumps

Circuit 1

-Stand with feet shoulder-width apart, with your core engaged.
-Take a big step forward with your right leg. Keep your arms by your side.
-Shift your weight forward with this leg, so your heel touches the floor first. Then lower your body until the forward leg is parallel to the floor. This is the bottom position.
-Jump up, quickly switching the position of your feet while mid-air so your right leg moves back behind you and your left leg comes forward. To help you move explosively, propel your arms into the air while you jump.
-Gently land back on the floor in a basic lunge position with the opposite leg forward.
-Repeat this movement pattern

Jump lunges

-From a standing position, shift your weight onto your left leg, bending your left knee to lower your hips a few inches while raising your right foot off the ground.
-Bound to your right by pushing off with your left leg.
-Land softly on your right leg, allowing your left leg to cross behind you and your arms to swing across your body in the same direction.
-Pause, and then repeat the movement, this time pushing off with your right leg and landing on your left leg.
-Continue jumping back and forth.

Skater jumps

Out and up jacks

- Focus on engaging your core every time you come up
- Don't pull on your neck

Side crunches

Circuit 2

- Keep your eyesight on a spot in front of you
- Your core should be tight

Single leg hops

Fast feet

- Step back behind your front leg
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg bringing your back knee to your chest

Curtsy lunge into knee tuck kump

- Place your hands on your sides for balance
- Keep your lower back on the floor and core engaged

Flutter flicks with scissor kicks

Station 3

W4/D3 Cardio circuit

Simi

You should specify if the number of reps is per leg or total

Sara

Erin

W1/D1 Legs

I didn’t fancy the Black Widow because it really hurt the skin on my elbows…

Anna

W1/D2 Upper body

Andreea

W1/D3 Cardio circuit

Love these workouts!!!! The first and second page of this particular workout don’t matchup so I was a bit confused.

W4/D3 Cardio circuit

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