Name: Playbook - Camilla Akerberg - W3/D3 Legs & Abs toning
Uploaded: 2021-09-09T16:06:04.192Z
Duration: 45 min
Description: W3/D3 Legs & Abs toning

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)

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for time or reps

Squat Pulses (Short Resistance Band)

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Clam Shells (Short Resistance Band)

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Single Leg Glutes Bridges (Short Resistance Band)

Tri-set 1

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

GYM: Barbell/Smith’s Machine Squats

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat On the opposite side

Step-Ups, alternating (Dumbbells)

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

ABS: Russian Twists (Dumbbell)

Tri-set 2

- Holding a single dumbbell in the goblet position 
- Step back and across in to a curtsy lunge
- Step back to the starting position 
- Perform a squat 
- Repeating the sequence on the opposite side

Alternating Curtsy Lunge to Squat (Dumbbell)

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

Glutes Bridges (Dumbbell)

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

ABS: Commando Plank (Bodyweight)

Tri-set 3

W3/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.

Jennifer

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

In the first tri-set q exercise is missing

W1/D3 Legs & Abs toning

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

W3/D3 Legs & Abs toning

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