Name: Playbook - Warrior Fit - W3/D5 Core/Cardio
Uploaded: 2023-03-18T22:09:04.355Z
Duration: 45 min
Description: W3/D5 Core/Cardio

30 min walk or 1.5 mile run

4 X 25 Plank Pikes
4 X 25 Ankle Taps (each leg)
4 X 25 Plank Dips (each side)

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

30 min walk or 1.5 mile run

- Start in a high plank position, feet on a sliding surface
- Lift your hips up toward the ceiling as you slide your feet inward to a piked position
- Slide your feet back out to starting position
- Engaging your core throughout the movement

Plank Pikes

- Lying in the floor with both legs elevated
- Crunch your upper body slightly, engaging your core
- Drop and raise one heel toward the floor
- Repeat with the other heel
- Alternating back and forth for time or reps

Ankle Taps

- Start in a side plank position
- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Plank Dips

W3/D5 Core/Cardio

W1/D1 Upper Body

W1/D2 Lower Body

W1/D3 HIIT

W1/D4 Full Body

W1/D5 Core/Cardio

W2/D1 Upper Body

W2/D2 Lower Body

W2/D3 HIIT

W2/D4 Full Body

W2/D5 Core/Cardio

W3/D1 Upper Body

W3/D2 Lower Body

W3/D3 HIIT

W3/D4 Full Body

W4/D1 Upper Body

W4/D2 Lower Body

W4/D3 HIIT

W4/D4 Full Body

W4/D5 Core/Cardio

W3/D5 Core/Cardio

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