Name: Playbook - Ashley Palmer Fitness - Cardio + Core
Uploaded: 2024-01-05T21:11:46.294Z
Duration: 45 min
Description: Cardio + Core

The cardio section of this workout can be done either on a treadmill or outside. I did it on a treadmill, but as long as you have a watch or phone or keep track of your time then it's great outside as well.
Make sure to read the instructions in the cardio section!
Once you are done with running/walking, you will finish with the core

Start by doing a 5min warm up walking at a good pace either outside or on the treadmill.

Walk

WARM UP

This workout is a running and walking circuit. You will see 4 intervals listed below. Start with the first and work your way up. With each interval you will slowly increase your run time. Try to follow the times as closely as possible. If it is easier you can write down the times and amount of rounds or look it over before you go outside so you know how many to do of each. There is no video demos in this running workout.

Run during the 30sec of set 1-3 and walk during the 30sec rest

Interval #1

run for 45sec sets 1-3 and walk 30sec in between

Interval #2

Run 60sec for sets 1-3 and walk 30sec in between

Interval #3

Finish the workout off by combining each interval together.

Final Interval

Cardio Workout

- Lie down supine on the floor with legs propped
- Hold a single dumbbell straight out from the chest
- Using the core muscles, engage your core to pull up to a sit up position keeping the weight extended above your head the entire time
MODIFICATION- Eliminate the dumbbell

DB Extended Sit Up

- Come down on the floor taking your legs in a butterfly position by placing the soles of your feet together and knees going out wide
- Place your hands behind your head/neck to help support the head
- Pulling with your core and not your neck, crunch up until your abdominals are engaged and come back down
*TIP- Point your chin up to the ceiling to help eliminate pulling with your neck

Butterfly Crunches

(10 each side)
- Lie down supine on the floor/mat and cross one leg over top the other creating a "4"
- Extend the other leg down straight
- While keeping the low back pressed into the floor/mat, raise and lower the extended leg
- If your low back keeps coming off the floor, place your hands behind you just below your tailbone. You can also raise your upper body off the floor as well to help with form and activation of the upper abdominal muscles

Figure 4 Leg Raises

- Come down to sit in a boat pose position by leaning back enough to bring your feet off the ground.
- Bring your knees into your chest and arms by your sides
- Lean back bringing your arms and legs straight and keeping your upper back off the mat
- Pull your body in together to come back to center

Hollow Body V-Ups

(10 each side)
- Come down into a low plank position keeping one leg on the ground and one leg extended out
- Make sure your forearms are planted keeping your elbows directly below your shoulders
- Your back should be flat and core engaged by pulling the belly button in towards the spine
- Sweep the extended leg out to the side creating a little oblique crunch on that same side
- Do one side then the next

Cardio + Core

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