Name: Playbook - Alina Astilean - Day 5: Interval Training (Optional)
Uploaded: 2021-07-23T02:05:58.777Z
Duration: 45 min
Description: Day 5: Interval Training (Optional)

Tanisha

800 Meter Run

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

600 Meter Run

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

400 Meter Run

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

200 Meter Run

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

800 Meter Run

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

-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

Dumbbell Russian Twists :20
Beast Hold x:20

200 Meter Run

Day 5: Interval Training (Optional)

Ashley

Michelle

It was intense. I had little 3lb weights and I was getting out of breath lol. But thank you I haven’t worked out in 2 years and I feel amazing

Wendy

Day 1: Legs

Cary

It was good. It was so killer even using small weights it was tough. Really enjoyed it

Day 5: Interval Training (Optional)

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