Name: Playbook - Victoria D’Ariano - W4/D3 Cardio circuits
Uploaded: 2021-04-07T20:51:19.001Z
Duration: 45 min
Description: W4/D3 Cardio circuits

Circuit 1:
Over bar burpee
Squat jumps into jump lunges 
Single leg A steps 
Leg raises 

Circuit 2 :
Jump squat variation
Fast feet
Chameleons
Plank into cross tucks 

Circuit 3 :
Tuck jumps 
Squat holds 
Plank jump ins 
Half wipers

30 seconds work with 15 seconds transition
60 seconds rest after each round

-Perform a burpee 
-Jump laterally as if there was a bar you are jumping over 
-Perform another burpee

Over the bar burpee

Squat jumps

-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

-Perform stationary steps 
-Every few reps raise one knee into a high knee position
-Repeat 

*Work both sides

Single leg A steps

-Lay on your back
-Raise your legs up together until your feet are pointed at the ceiling
-Lower your legs back to the starting position
-Repeat

Leg raises

Circuit 1

-Stand with feet together, placing your hands in front of you. 
-Bend your legs, jump up, and separate your feet in mid air. Land with your feet outside shoulder with 
-Jump up out of the squat and land back in the starting position, bringing your feet together on landing.

Squat jump in and outs

-Get into an athletic stance
-Run in place keeping your feet close to the ground 
-Move them quickly

Fast feet

-Start on your hands and feet in a modified kneeling position
-Tuck your but back over your feet
-Lean back forward to the starting position

Chameleons

-Start in a push-up plank position
-Tuck one knee at a time across and under your body towards the opposite elbow
-Repeat back and forth

Plank into cross tucks

Circuit 2

-Stand with feet at shoulder width
-Jump into the air explosively and tuck your knees towards your chest
-Land safely and repeat

Tuck jumps

- Start with a narrow stance
- Push your hips back as you come down
- Make sure your knee doesn’t go past the point of your foot 
- Get to parallel, push through your heels extending your legs to come up

Narrow squat holds

-Get into a push-up plank position
-Pop your feet in and out in a jack motion
-Repeat

Plank jacks

-Lay on your back with bent legs elevated off the ground
-Twist your legs side to side in a wiper motion
-Repeat

Half wipers

Circuit 3

W4/D3 Cardio circuits

Finally! Someone I found that does great body weight workouts! I’m a few pounds over weight says my dr so this really got me going. I appreciate you, and thank you.  I’ll be back tomorrow. Much love.

W4/D3 Cardio circuits

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