Name: Playbook - Alexandra Yaeger - W2/D5 Cardio + Core
Uploaded: 2023-07-09T21:31:01.330Z
Duration: 30 min
Description: W2/D5 Cardio + Core

Debra Bailey

EMOM style training is designed to be completed as a circuit. IT WILL BE HARD!🥵💦 push yourself and do not give up!

Start a timer for 60 seconds (I recommend just starting a clock and letting it run)

Start with exercise 1 & complete the listed reps within your 60 second window. Your only rest time is the time left AFTER you complete your reps. 

Then you rest & move onto the next exercise at the top of the next 60 seconds & continue for 20 minutes 

Example: 12 burpees, 10 jump squats…
If you complete your 12 burpees in 40 seconds, your rest time is the remaining 20 seconds. Then you jump into your jump squats. If it takes you 20 seconds to complete 10 jump squats, you then have 40 seconds of rest time before moving onto the next movement!

DB Punches to Crab Bridge

Butt Kickers + Depth Squat Jump

ATW + DB Punches

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
Start to bend elbows, and then lower your entire upper body toward the floor.
Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Pike Push-ups

Prisoner Squat Combo

Begin in a pushup position on a flat bench, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion.

Elevated Mountain Climbers

High Knees

EMOM

Complete each move for 20 seconds, rest for 20, and continue for 5 minutes!

- keep knees at a 90° angle and Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can, using your core but keeping your lower back flat 
- straighten legs and repeat the crunch, but lifting up towards your toes

Bent knee reach crunch

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
(Modified version shown in clip is utilizing your lower leg for support, bending at the knee and planting your leg on the floor) 
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow side plank crunches

Plank Crunch Combo

Leg Drops w/ Crunch

Core1

W2/D5 Cardio + Core

Back + Biceps

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Juanita Loftis

Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

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That was a KILLER if pushing yourself 😅

Rachel Cameron

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Amber

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Alysha Rivas

W2/D4 Chest & Glutes

The land mine row🔥 Such a awesome workout!! Feeling great🙌🏼

Had to work in a few mods bc I was at home, but still happy to give it my best. I feel like when I work my back it sneaks up on me in a few days. We'll see! 😆

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I’m dead 😜 Killer workout!! Def seeing huge progress and strength 🤍

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W3/D3 Shoulders + Arms

I’m FEELING it! This was a great workout

Katelyn

Great booty burn!! Loving these challenges and feeling my body get stronger!! 🙌🤍

Valentina Loiero

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Our gym doesn’t have a pit shark machine..So found an alternative. Great leg day🙌🏼

W2/D5 Cardio + Core

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