Name: Playbook - Ally Lewis - Cardio & core
Uploaded: 2023-02-13T20:01:43.634Z
Duration: 60 min
Description: Cardio & core

Lucia

Week 1
Choose 30 mins of cardio ex running, stair stepper, hiit, etc!

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Lying on the ground
- Explosively sit up
- Repeating back and forth for time

Sit ups

- Bring your torso up, twisting to one side
- Lower with a slow controlled movement keeping your core engaged

Sit up w a twist to one side

- Bring your torso up, twisting to one side then the other
- Lower with a slow controlled movement keeping your core engaged

Sit up to Russian twist

- Sitting with your arms and leg extended
- Raise one leg, at the same time clap your hands in between your legs
- Then alternate to the other leg, alternating between each rep

Clapping bicycle crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay with your legs and arms extended 
- As you raise one leg, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum
-Alternate legs for each rep

Alternating v ups

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank- up & down

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

- Begin by lying supine
- Sit up crunching your legs in and wrapping your arms around your knees

Cocoon sit ups

Cardio & core

Good workout! Legs are definitely jello now!

Isaiah

Ralyn

This is definitely not a beginner workout. I'm getting back into going to the gym, and I stuck with it, but imagine it's your first time ever setting foot in a gym. Single leg RDLs? 15 reps of a hip thrust? This one is difficult for someone marginally comfortable in a gym. Confidence is built, not a spontaneous thing you jump into. And a gym is an intimidating place

Kristen Bennett

Legs day 1 week 1

Tough as shit. Not sure why I picked arms when I have to wash my hair today 😂

Jessica

Ashley Belcher

Alyssa

Chest tri shoulder 1

Alex

This had the best amount of “push yourself” and “damn I’m dead”

Shannon

Jonah

Legs 2

Not me dying during the 21s 🙃 so hard but so good!!!

Back & biceps week 1

Loving this beginner gym program so far !

Legs 1 week 2

Push 2

Whew feeling stronger and fitter already 👍🏾

Cardio & Core 2

Jenna💕

The iso curls are my fav!!! Such a burner

Pull 2

The jumping lunges had me dead at the end 😩

Legs 1 week 3

Push 3

Really wasn’t feeling the gym today. But after this workout I feel amazing! So happy I did it!!

Cardio & core

Community

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