Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W5/D4 Thursday: Cardio and abs
Uploaded: 2023-12-13T22:09:48.655Z
Duration: 30 min
Description: W5/D4 Thursday: Cardio and abs

Claudia

Rutina hermosa para hacerla un domingo !!!!!

Carito

Vamos chicas!! Beso desde Buenos Aires ❤️

Andrea Florencia

Natalia

Excelente!! Guardado en favoritos! Para repetir !

Estefi

Giorgina

Delfina

Sabri🫶🏽

THURSDAY: CARDIO AND ABS

Cardio Circuit: repeat 3 to 4 times / 20 seconds ON 30 seconds OFF
- No impact jacks
- Beginner burpee
- High knees
- Squat to jab
- Butt kicks

Abs finisher:
- Beginner plank reaches 3 x 12 (6 each side)
- Beginner V-up 3 x 15
- Alternate leg lifts 3 x 10 each side

Repeat 3 to 4 times / 20 seconds ON 30 seconds OFF
- No impact jacks
- Beginner burpee
- High knees
- Squat to jab
- Butt kicks

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

No impact jacks

- Stand with your feet shoulder width apart, arms overhead
- Squat down placing your hands on the floor
- Walk your feet back into a high plank position
- Walk your feet back in toward your hands
- Stand up and reach your arms overhead

Beginner burpee

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

High knees

- Stand with feet shoulder width apart, weight at each wrist 
- 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
- Punch forward of the body
- Repeat the entire sequence, punching with the opposite leg

Squat to jab

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

Cardio circuit

- Get into a kneeling high plank position, hands directly under the shoulders
- Body in a straight line from head to knees
- Reach one arm forward, then rewriting it to starting position
- Reach the opposite arm forward
- Alternating back and forth

12 reps (6 each side)

Beginner plank reaches

- Get into a seated position, arms bent behind you for support
- Raise both legs up, so that your body forms a V
- Lower your legs with control

Beginner v-ups

- Lying on the floor with both legs extended upward (body forming an L)
- Lower one leg down toward the floor, stopping just short of resting
- Bring the leg back up to starting position
- Repeat with the opposite leg
- Alternating back and forth for time or reps

10 reps each side

Alternate leg lifts

W5/D4 Thursday: Cardio and abs

Martina

Super fun and perfect for everyone who wants to get back on track!

Żaneta 

W1/D1 Monday: Leg day

Bici fija con Podcast es la que va! 🚴🎧💪🏼

Nati

Bici a full eso se sintió 🤪🤪🤪🤪

Vanina

W1/D2 Tuesday: Yoga o Cardio LISS

Me gustó mucho! Agotador para principiantes jaja 😁

Ximena

Agustina

Alejandra

W1/D3 Wednesday: Upper body

These days are helping me get back into yoga. Yay 🙏🏽🪩

Barrett

Bicicleta 45 minutos aprovechados a fulll!!!

Macarena

W1/D4 Thursday: Yoga o Cardio LISS

Luciana

W1/D5 Friday: Full body

Susana

Brenda

W1/D6 Saturday: Yoga o Cardio LISS

W2/D1 Monday: Leg day

Recuperando día de entrenamiento 💪🏼 semana ganada otra vez 🔥

W2/D2 Tuesday: Yoga o Cardio LISS

Maria Bello

Felíz volví a retomar! Que bien me siento!

Yuliana

W2/D3 Wednesday: Upper body

Días complicados, el cardio liss me salvo 💪🏼

Opté por una caminata enérgica de 45 minutos aprovechando el solcito!

W5/D4 Thursday: Cardio and abs

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