Name: Playbook - Warrior Fit - W4/D5 Core/Cardio
Uploaded: 2023-03-18T22:09:04.385Z
Duration: 45 min
Description: W4/D5 Core/Cardio

30 min walk or 1.5 mile run

Tabata Dead Bugs (4 rounds)
Tabata Leg Levers (4 rounds)
Tabata Plank Pike Toe Touch (4 rounds)
Tabata Mountain Climbers (4 rounds)

Tabata = 20 seconds on/10 sec rest for total number of rounds

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

30 min walk or 1.5 mile run

- Lift your legs so your knees are directly over your hips, both bent to 90 degrees
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Dead Bugs

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Levers

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Lower back to starting and repeat on the opposite side
- Alternating back and forth for time or reps

Plank Pike + Toe Touch

- Start in a high plank position 
- Drive your knees towards your elbows one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

W4/D5 Core/Cardio

W1/D1 Upper Body

W1/D2 Lower Body

W1/D3 HIIT

W4/D5 Core/Cardio

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