Name: Playbook - Camilla Akerberg - W1/D3 Legs & Abs toning
Uploaded: 2021-10-04T22:17:00.253Z
Duration: 45 min
Description: W1/D3 Legs & Abs toning

Jennifer

In the first tri-set q exercise is missing

Chloé

Warmup: complete 15 minutes on cardio Ergometer of choice 

Tri-set 1: complete these exercises one after the other 10 second break. Complete 3 rounds.
A1) Short resistance band: Crab walk 45 seconds
A2) Short resistance band: Side leg lifts 20 reps
A3) Short resistance band:bGlutes Bridges 20 reps 

Tri-set 2: complete these exercises one after the other 10 second break. Complete 3 rounds.
B1) Cable Donkey kicks 12 reps/side
B2) Romanian Deadlifts 12 reps (heavy)
B3) Jack knife sit ups 20

Tri-set 3: complete these exercises one after the other 10 second break. Complete 3 rounds.
C1) Dumbbell squats 12 reps (heavy)
C2) Leg extensions (machine) 12 reps
C3) Leg lifts (abs)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Crab Walks (Short Resistance Band)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glutes Bridges (Bodyweight)

- Position a band around your legs just above your knees
- Lie on your hip and lift your upper leg
- Slowly return to start without resting your leg on top of the other
- Repeat

Short resistance band: side leg lifts

Tri-set 1

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extend your leg upwards
- Lower your leg back down
- Continue for the desired amount of reps and then switch legs

GYM: Cable Donkey Kicks

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Romanian Deadlifts- RDLs (Dumbbells)

- Begin in a supine position with arms overhead and legs extended 
- Bring your legs up
- Lift your shoulders off the ground and push the dumbbell toward your toes
- Roll back down and repeat

ABS: Jack Knife Sit-Ups (Dumbbell)

Tri-set 2

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

GYM: Leg Extensions

- 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

ABS: Leg Lifts (Bodyweight)

Tri-set 3

W1/D3 Legs & Abs toning

Asma

It was great!!! I really felt my heart racing and had a great time while training

Katya

Amanda

W1/D1 Full body toning

The workout was great, it pushes me beyond my regular workout. Love it.

It was challenging, but I can definitely feel my body working out and toning!

your workouts are killer !! havent been this sore in a long time HAHA

Megan

W1/D2 Circuit session

I love your workouts! Motivate me a lot ❤️❤️

Elisa

It was amazing !!! 🤩 I did 20 step for walking lunges and 15 reps for chest press leg lift

W1/D4 Circuit

I add a triset for biceps, and there is a problem for the second triset, the some exercise are missing

W1/D5 Upper Body & Abs toning

This one was very difficult! But made it 😅

I did conventional deadlift instead of DB Romanian deadlift. I try to challenge myself for each exercise ! It was nice can I ask how to make it longer ? Or is it enough ?

W2/D1 Full body toning

W2/D2 Circuit session

Was good too ! Increased weight ! But I felt quite tired so focus on the sensation of my muscle working, mind muscle connection

W2/D3 Legs & Abs toning

Good ! Can I ask does the sprint bike need to be done 3x30 sec each time ?

W2/D4 Circuit

Made all five day. Yah!! I got this. Thank you.

I added a superset for biceps 
And did 50 reps for bicycle and do plank with hip dip 
A great shoulder burn

W1/D3 Legs & Abs toning

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