Name: Playbook - Alina Astilean - Day 2: Cardio + Core
Uploaded: 2021-09-16T03:05:21.294Z
Duration: 45 min
Description: Day 2: Cardio + Core

Circuit 1
2-3 Sets

Floor Runners x 1:00
High plank hold with weight drag x 1:00
High Knees to Floor Sprints x 1:00

Circuit 2
2-3 Sets

Single arm weighted sit up to overhead press x6-8/side
High Knees to Floor Sprints x :90 seconds

Resistance Band Sit Ups :20 work, :20 rest, x4:00

Challenge : 1 Mile Run for Time

2-3 Sets
Floor Runners x 1:00
High plank hold with weight drag x 1:00
High Knees to Floor Sprints x 1:00

-lie on your back with hands by your sides and both legs extended straight out
-start by driving one knee in towards your chest and simultaneously sitting up, trying to touch your ankle with both hands 
-fully reset on the ground, and then come up with the opposite knee driving in towards the chest 
-note that your hands should always reset by your sides and never behind your head

Floor Runners

-start in a plank position on your palms, with your weight positioned outside the width of your arms 
-pull weight to other side using opposite arm
-keep hips tucked and abs engaged 
-can also do kneeling if you need more support

High plank hold with weight drag

-alternate between high knees and floor sprints, with the prescribed number of reps
-can scale to bench or chair if needed

High Knees to Floor Sprints

Circuit 1

2-3 Sets
Single arm weighted sit up to overhead press x6-8/side
High Knees to Floor Sprints x :90 seconds

-start flat on your back, hips tucked and abs engaged 
-keep knees slightly bent 
-the arm holding your weight should be straight up, perpendicular to the ground 
-as you come up, drive the weight towards the ceiling
-at the top of the rep, you should have full arm extension with bicep by the ear
-bring weight down to shoulder, and press back up 
-return down to starting position, keeping arm straight
-try squeezing your glutes at the top of the rep before descending, as this will help to get better ab engagement

Single arm weighted sit up to overhead press

-alternate between high knees and floor sprints, with the prescribed number of reps

Circuit 2

Resistance Band Sit Ups :20 work, :20 rest, x4:00

-tie a resistance band to a beam or other sturdy object 
-start laying on your back, with knees slightly bent
-grab the resistance band with both hands, and as you come up into a full sit-up position, pull the band behind you and over the top of your head

Resistance Band Sit Ups

Challenge: 1 Mile Run for Time

Day 2: Cardio + Core

Day 1: Lower Body

Day 4: Upper Body

Day 3: Full Body

This workout is great!!! Love the tricep sets ♥️

Whooo that was great!! One question tho—is it supposed to be labeled “lower body”?

Day 2: Cardio + Core

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