Name: Playbook - Camilla Akerberg - W3/D5 - Legs, cardio & core workout C
Uploaded: 2021-09-28T17:53:03.220Z
Duration: 45 min
Description: W3/D5 - Legs, cardio & core workout C

Circuit
- Jumping jack 20s x 2
- Squat jumps 20s x 2
- Kettlebell/weight swings 20s x 2
- High knees 20s x 2

Superset
- Step ups with weights 10/side x 2
- Leg lifts 20s x 2

Superset
- Single leg RDLs 10/side x 2
- Crab walks 40s/side x 2

Superset
- Walking lunges with weights 10 steps/side x 2
- Wall sit 40s x 2

Superset
- Squats with weight 10 x 2
- Single leg glute bridges 20s/side x 2

Circuit
- Sit ups 20 x 2
- Leg lifts 20 x 2
- Side plank hip hinges 20 x 2
- Mountain climbers 30s x 2

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks (Bodyweight)

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Squat Jumps (Bodyweight)

- Hinge the hips holding a kettlebell with both hands
- Push your hips forward engaging your glutes
- Swing the kettlebell up to shoulder height

GYM: Kettlebell Swings

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees (Bodyweight)

Circuit

- 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 and lift the knee forward
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

GYM: Step Ups on Bench

- 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)

Superset

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Single Leg RDL (Long Resistance Band)

- 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)

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front heel to come up
- Step forward and repeat

Walking Lunges (Dumbbells)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit (Bodyweight)

- Stand with feet shoulder width apart with s band under your feet and over the shoulders 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats (Long 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

Single Leg Glutes Bridges (Bodyweight)

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Place hands crossed at the shoulders 
- Curl your upper body all the way up toward your knees
- Lower yourself back down

ABS: Sit- Ups

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position for time

ABS: Side Plank

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Mountain Climbers (Bodyweight) - knees to opposite elbow

W3/D5 - Legs, cardio & core workout C

luci

Aldona

W1/D1 - Full body workout A

💪didn't look so hard to start with 😂but great💗

W1/D2 - Leg tri-set workout A

Really enjoyed it 😊 although feel a bit weak today,  but I did best I could 💪thank you 💗

W1/D3 - Upper body circuit training A

Phew I got through it 😅 Thanks for a great HIIT workout! Loved it

Amanda

W1/D4 HIIT workout A

LOVED this workout! Your such an inspiration. Love using your APP it’s been a big help 🥰

W3/D5 - Legs, cardio & core workout C

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