Name: Playbook - Alina Astilean - Day 5: Interval Training (Optional)
Uploaded: 2021-07-23T03:31:26.156Z
Duration: 45 min
Description: Day 5: Interval Training (Optional)

Lillian

That Day 5 was awesome!! And thanks for the feedback about dumbbell technique!

It was great! It got tough towards the end :).

Rebecca

800 Meter Run or Row

Core- 3 Rounds, :20 on, :20 off
Dumbbell Russian Twists x:20
Beast Hold x:20

600 Meter Run or Row

Core- 3 Rounds, :20 on, :20 off
Floor Runners x:20
Plank Pikes x:20

400 Meter Run or Row

Core- 3 Rounds, :20 on, :20 off
Dumbbell Russian Twists x:20
Beast Hold x:20

200 Meter Run or Row

Core- 3 Rounds, :20 on, :20 off
Floor Runners x:20
Plank Pikes x:20

800 Meter Run or Row

Dumbbell Russian Twists x:20
Beast Hold x:20

-start by leaning back slightly until you feel your abs engage (feet off the ground for more challenge, on the ground for more support) 
-turn your torso and follow the weight with your eyes until you make contact with the ground

Dumbbell Russian Twists

-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

Core Work

600 Meter Run or Row

-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 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

400 Meter Run or Row

Dumbbell Russian Twists :20
Beast Hold x:20

200 Meter Run

Day 5: Interval Training (Optional)

This was wonderful! It was a great leg workout and easy to follow. Thank you Alina!

Day 1: Legs

Jodi

Rene Sullivan

Day 2: Chest/Back

Day 3: Arms/ Shoulders

Holy cow! That was hard but such a good full body workout

Hi Alina! I don’t have a barbell in the gym but assume I can just use dumbbells…for that exercise, do you recommend a certain position for them? Like palms facing in as I push up, or palms facing forward? Or does it matter? Thank you!

Day 5: Interval Training (Optional)

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