Name: Playbook - Andrea Bernad - • Day 2 • Circuit B •
Uploaded: 2023-07-22T17:24:09.753Z
Duration: 20 min
Description: • Day 2 • Circuit B •

Very challenging, I’m loving how versatile this workout was!!!

Carrie Koester

This is your • day 2 • circuit B workout. You will need yoga mat, stability ball and timer set for 7 exercises (45 second each) and 30 seconds rest between the sets. Complete 4 sets in total. Enjoy 😉🤩 xx

Complete each exercise for the set time then move on to the next exercise. Rest for 30 seconds after each set and repeat until you complete 4 sets. Now drink some water, set the timer and let’s get to work 😉🤩 x

- Start in a push-up position with the hands under the shoulders and the legs extended directly behind wider than shoulder-width apart. 
- Squeeze the thighs and glutes while lifting one hand off the mat bringing it to the hip and pressing the other hand into the ground.

One arm plank (right arm)

- Get into a push-up position with your shins resting on top of a stability ball. You can do this by kneeling in front of a stability ball, lying with your waist on top of the ball, and then crawling forward on your hands over the ball until your shins are in position.
- Exhale as you flex your knees, hips, and waist and pull your knees all the way up toward your chest. Allow your shins to roll over the ball.
- Inhale as you extend your knees, hips, and waist and return your legs and the ball to the starting position.
- Repeat for the set time.

Stability ball Jack knife

- Start in a push-up position with the hands under the shoulders and the legs extended directly behind wider than shoulder-width apart. 
- Squeeze the thighs and glutes while lifting one hand off the mat bringing it to the hip and pressing the other hand into the ground.
- Hold for the set time

One arm plank (left arm)

- Lie face up on the floor with your right leg straight and flat on the floor. Your left knee should be bent and your left foot flat.
- Place your palms on the floor underneath the natural arch in your lower back (don’t flatten your back).
- Slowly raise your head and shoulders off the floor without bending the lower back. 
- Repeat for the set the time

Curl up raised elbows (left knee bend)

- Kneel on floor or mat facing stability ball within arm's reach. Straighten hips with subtle bend. Also straighten arms with slight bend, down in front of body. Place fists side by side on upper side of ball closest to hips
- Lean forward and roll ridged arms out over ball. Roll forward as far as possible. - Raise body back up by pulling arms back until kneeling upright in original position. - Repeat for the set time

Stability Ball Rollouts

- From a seated position with knees bent and feet on the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lie face up on the floor with your left leg straight and flat on the floor. Your right knee should be bent and your right foot flat.
- Place your palms on the floor underneath the natural arch in your lower back (don’t flatten your back).
- Slowly raise your head and shoulders off the floor without bending the lower back. 
- Repeat for the set the time

• Day 2 • Circuit B •

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