Name: Playbook - Ashley Ta - W1/d3 Cardio & core
Uploaded: 2024-03-11T12:48:25.656Z
Duration: 40 min
Description: W1/d3 Cardio & core

Laura

And I thought leg day was hard 🥵 absolutely amazing!

Jenaka Schwab

Lainey

That’s was a doozy! I need to practice and work on my core way more. Loved the workout and the challenge!

Paige

For this workout you will need three sets of dumbbells: a light set, a medium set & a heavy set. You will also need a workout bench, but you can also utilize a chair/sofa in place if you don’t have one.
If at all you feel a certain exercise is too challenging for you, please direct message me so we can work on a solution to modify it for you. Everything can be modified, and please don’t feel embarrassed to ask. I would rather you ask me and we work up to it, than you not ask and don’t properly build up to it.
If you wish to add cardio, I suggest you always add your cardio at the END of a workout.

Lastly— I’m proud of you for showing up! Now, let’s get this workout done! :)

Placing your hands under your glutes, lift your head off the ground. Kick your feet (in a scissor motion). Focus on keeping your core tight and breathe.

Scissor kicks

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side
- you don’t need to go fast, really focus on engaging your core and twisting fully.

Dumbbell russian twist

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Holding the weight/medicine ball with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

In a high plank position, put a dumbbell behind your left hand. With your right hand, reach underneath you and pull the dumbbell underneath you and to the opposite side. Reach back under with your left hand and repeat.

Things to note: try not to rock your hips too much. Keep as stable as you can. Also keep your core tight and remember to breathe.

Dumbbell pull through

Time to hit some cardio! Power walk on the treadmill (if you have an incline, bump it up to 3.5 incline). Walk for 20 mins with a 5 min cooldown (25 mins total)

You can also use the stair master, spin bike or elliptical machine.

If you don’t have a treadmill, go outside for a walk/jog/run.

Let’s just move the body! You can do it!

Power walk

W1/d3 Cardio & core

Great workout to do at home or at the gym! Legs are jello

Renee

Sarah

W1/d1 legs

Ooh girl body weight dips kicked my ass!! Bet your tush I did 11 instead of 10 just to prove myself that yes the fuck I can!!!

Chanel

W1/d2 Chest & Triceps

W1/d4 Shoulders

W1/d5 Back & Biceps

Mary Rose

Great leg day! Made some adjustments because of DB availability, but leg day is finished!

W2/d1 Legs

Kate

I love your app. I use it all the time but don’t always document it. It’s hard to work out from home on your own and this makes it so much easier. I started doing weight training 32 weeks ago and was getting so bored before I downloaded this.

Debby

W2/d2 Chest & Triceps

W2/d3 Cardio & Core

W2/d4 Shoulders

W2/d5 Back & Biceps

Leg day is NOT my favorite lol, but this workout was 🔥🔥🔥!! Definitely going to feel this tomorrow! 🥵

Tabitha

W3/D1 Legs

W3/D2 Chest & triceps

W3/d3 core & cardio

W3/D4: shoulders

W3/D5 back & biceps

Lexi Cummings

W4/d1 legs

W4/d2 chest & triceps

I absolutely love your core portions.  They’re really challenging for me, but I know I’ll get there. 🫶🏽

Dottie

Great workout! I had to modify because I’m injured 🤕. But! It was a good one!

W1/d3 Cardio & core

Community

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