Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W6/D4 Thursday: Cardio and Abs
Uploaded: 2023-12-13T22:09:48.833Z
Duration: 45 min
Description: W6/D4 Thursday: Cardio and Abs

Victoria

Virginia

Melina Machado

Cuando lo vi pensé que no iba a poder terminarlo... y si pudeeee!! 💪💪💪❤️❤️❤️

Natalia

Sofia

María Capozzi

La primera vez que lo hice no se porque no dejé una reseña!! Ahora que ya termino nuevamente el Level Up debo admitir que es tremendamente exigente, al menos para mi!! Me encantó 🫶🏽

Sabri🫶🏽

Tremendo . Este level up está terminando heavy !! No me animo al reloaded !

Guadalupe

Yo muriendo aca en penultimo dia del Level Up….pretendiendo lunes comenzar Reloaded!!!!🔥🔥🔥🔥😫😫😫😫😫😫

Noemi

Que buena esta rutinaaaa! ❤️Aunque me cuesta lo aeróbico 🥵

Ufffff 🥵🥵 el HIIT encubierto de la semana pero potenciado 🤣 TREMENDAAA RUTINA Caro !!! Agotada pero feliz!! 💪🏼

Susana

Vanesa Cavagnero

Melina

Maria Victoria Guevara

Claudia

Camila

Segunda vez que hago este cardio, súper dinámico y efectivo 🤩💣 sos la numero uno de las rutinas caro♥️

Luciana

Matador este Cardio!! Te deja muerta pero con las energías renovadas!! Excelente!!

Rocio Di Pardo

Asesino!!!! 🔥🔥🔥👏🏼👏🏼👏🏼

Hacia mucho que no me costaba tanto una clase....un fuego!!!!!

Carito

Ameeeee esta rutina!!!! Yo tambien quiero mas!!!! Sos la mejor del universo!!!😍😍😍😍

silvina

Xime Pedraza

Sorprendiendo SIEMPRE Carooo'!!!💪🏻🔥

Hermoso cardio!! Me encanto que sea más tiempo 🥵

Romi

En este cardio, a diferencia de los HIIT anteriores, van a descansar mínimamente entre ejercicios (5 a 10 segundos) y 1 minuto (o más si necesitan) al terminar cada ronda.

Es decir, no apretan el reloj entre ejercicios sino al terminar cada circuito.

- Stand with feet shoulder width apart
- 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

- Start in a high plank position
- Bring one foot forward and place it outside of your hand so you are in a n extended lunge position 
- Rotate your chest toward your front thigh and reach up to the ceiling
- Rotate back down and return to high plank
- Repeat on the opposite side

Lunging hip flexor stretch with rotation

- Bend one leg back and grab the foot with your hand
- Balanced on one leg, hinge forward at the hips and reach your fingers toward the floor
- Rise back up to starting position
- Complete desired reps or time then repeat on the opposite leg

Quad stretch

- Raise one leg forward and up
- Rotate your ankle 
- Repeat on the opposite side

Ankle rotations

- 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

Warmup

Pueden descansar 10 a 15 segundos entre ejercicios.
Luego descansan 1 a 3 minutos entre rounds.

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

High knees

- Start in a standing position
- Squat down and place both hands on the floor
- Walk your hands forward until you are in a high plank position
- Walk your hands back toward your feet, then stand up to starting position

Plank walkouts

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side plank dips

Circuit 1

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back into a high plank position
- Jack your feet
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees to plank jack

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Ice skaters

- Start in a high plank position
- Jump your feet, bringing one foot forward to the outside of your hand, while the other leg stays extended
- Jump switch your feet
- Alternating back and forth for time or reps

Plank ski jumps

- Lying on the floor, knees bent and feet flat on the ground, hold a single dumbbell
above your head
- Curl your body up to a sitting position, while reaching the dumbbell overhead
- Reverse the movement back down to starting position with control

Dumbbell sit up

Circuit 2

- Holding a dumbbell in each hand
- 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

Dumbbell jumping jacks

- Start in a high plank position
- Pike your hips up, reaching one hand back and touch the opposite toe 
- Extend back out to a high plank and repeat on the opposite side

Plank toe tap to single arm reach

- Start with your feet in a split stance
- Scissor your feet forward and backward

Scissor jumps

- Start in a seated position
- Tuck your knees up as you slightly crunch forward
- Extend back out

Seated ab crunch

Circuit 3

W6/D4 Thursday: Cardio and Abs

Pamela

Wooooof. Lol. Thank you! Looking forward to this Level Up.

Barrett

W1/D1 Monday: Leg day

Clara

Hermosamente inchequeable el último ejercicio jajaja! Hermoso entrenamiento 🫶🏻

Maru

Cuando ves la rutina decis: “ah, viene tranqui”… pues no mi cielaaaa!! Vas a morir post training seguro, si es que no fue duranteee 🤦🏼‍♀️🙌🏻

Belula

W1/D2 Tuesday: Upper body

Hice esto porque no estaba muy motivada, ahora tengo energía devuelta, gracias!

Barbara

W1/D3 Wednesday: HIIT

si alguien encuentra mis piernas mandenmelas 😂

Mari

W1/D4 Thursday: Leg day

Me encanta que las rutinas de upper body incluyan core 🩷

Rocio

W1/D5 Friday: Upper body

Como decimos siempre, nunca subestimar las rutinas de caro🤣🤣🤣🤣🤣🫶🔥

Great workout on a rainy day! 💪🏻😁

Dafne

Agustina

W1/D6 Saturday: Glutes

La semana pasada arranqué devuelta éste entrenamiento. ¿Caro, qué te pasó mientras hacías esta rutina? 😂😂🥵🥵🥵

W6/D4 Thursday: Cardio and Abs

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