Name: Playbook - Camilla Akerberg - W5/D5 - Legs, cardio & core workout B
Uploaded: 2021-09-28T17:53:03.274Z
Duration: 45 min
Description: W5/D5 - Legs, cardio & core workout B

- Skipping x 5 minutes

Superset
- Squat & press 20/side x 2
- High knees 30s x 2

Superset
- Romanian deadlifts 20/side x 2
- Weight swings 30s x 2

Superset 
- Glute bridges 20/side x 2
- Mountain climbers 30s x 2

Superset 
- Squat pulses 20/side x 2
- Box jumps 30s x 2

Abs circuit
- Plank 1 minute x 2
- Crunches 20 x 2 
- Reverse crunches 20 x 2
- Russian twists 20 x 2

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

Skipping

- Holding the band in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the band overhead
- Lower the band back to your shoulders repeating the movement

Squat & Press (Long Resistance Band)

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

High Knees (Bodyweight)

Superset

- Place band under your feet and hold the band just below your knees
- Stand up driving your hips forward 
- Lower back down

Romanian Deadlifts (Long Resistance Band)

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings

- 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)

- 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

- 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)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

GYM: Box jumps

- With your hands on your legs
- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can while sliding your hands up to your knees

ABS: Knee slide Crunches  (Bodyweight)

- Begin in a supine position with arms overhead and legs extended out
- Bring your legs so they are straight up
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

ABS: Jack- Knife Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

ABS: Russian Twists (Bodyweight)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

ABS: Forearm plank (Bodyweight)

Circuit

W5/D5 - Legs, cardio & core workout B

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 🥰

W5/D5 - Legs, cardio & core workout B

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