Name: Playbook - Alina Astilean - Day 3: Cardio and Core
Uploaded: 2021-09-10T16:26:27.656Z
Duration: 40 min
Description: Day 3: Cardio and Core

Day 3: Cardio and core

Pick a piece of cardio equipment (stair stepper, rower, bike, treadmill, etc. or can run outside)

20 to 25 min of steady state cardio maintaining heart rate around 130 to 140 (please do not go any higher)

Core

Circuit 1
2 to 3 sets

Butterfly Sit-ups x 20
Rotating Side Plank x 20
Plank Pikes x 20

Circuit 2
4 sets

Beast Hold x 40 sec on/ 20 sec break

-start laying on your back, with feet together in the middle and the soles of your shoes touching
-reach your arms behind you, make contact with the ground, and sit up until your chest fully passes your hips
-return to the bottom, ensuring your hands always make contact with the ground before coming back up to the top

Butterfly Sit Ups

-start in a side plank position with one elbow down
-stack one foot on top of the other (or cross top foot over bottom for more support)
-start to rotate towards a middle plank hold position and continue into the other side until you have fully rotated into a side plank 
-repeat the movement back and forth, making sure you are fully stable

Rotating Side Plank

-start in a plank position with elbows down on the ground
-tuck your hips, and squeeze abs tight
-drive your hips up towards the ceiling, and position your head directly between your arms, looking back towards your feet
-reset in a plank position

Plank Pikes

Circuit 1

-start on the ground, with palms and knees down
-palms should be directly under your shoulders, and knees should be directly under your hips
-tuck your hips and retract your shoulders
-flex your toes, and come off the ground an inch, keeping knees as low as you can without touching
-you should feel most muscle groups engaging here, so distribute weight as needed to stay up for the prescribed amount of time

Beast Hold

Circuit 2

Day 3: Cardio and Core

Cool 
Finally did correctly the ampr but its just uncomfortable changing so much, between weights but manageable and it rocks!!!!

Lillian

Dude! I didn’t understand the ampr at the end and i was doing each ex for 8 min jajaja dead!!! Next time i do it correct 
I like it!!!!

Day 3: Cardio and Core

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