Name: Playbook - Camilla Akerberg - W4/D5 - Legs, cardio & core workout A
Uploaded: 2021-09-28T17:53:03.249Z
Duration: 45 min
Description: W4/D5 - Legs, cardio & core workout A

Skipping 5 minutes before supersets
Superset
- Single leg glute bridges 20 x 2
- Squat pulses 30s x 2

Superset
- Step ups 20 x2
- Kettlebell/weight swings 30s x 2

Superset
- Single leg RDL 20 x 2
- High knees 30s x 2

Superset
- Lunges with kick-backs 20 x 2
- Squat jumps 30s x 2

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

- Skip rope with rope passing under your feet once each jump

Skipping

- 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)

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

Squat pulses (Bodyweight)

Superset

- 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

Step Ups (Bodyweight- chair)

- 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

- 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

Single leg Romanian Deadlift- RDL (Bodyweight)

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

High Knees (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)

- 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

- 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)

- 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

Circuit

W4/D5 - Legs, cardio & core workout A

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 🥰

W4/D5 - Legs, cardio & core workout A

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