Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W6/D4 Thursday: Cardio and abs
Uploaded: 2023-12-13T22:09:48.730Z
Duration: 35 min
Description: W6/D4 Thursday: Cardio and abs

Ufff como me hicieron transpirar wuawwww💪

Claudia

Csasin

Andrea Florencia

Excelente rutina! La guardo en favoritas para repetir!

Estefi

Jorgelina

Terrible esta rutina!! La amé ❤️ Me encanta comprobar que cada vez tengo más resistencia, es el trabajo de cada día, de al menos dedicarle unos minutos al entrenamiento!! Gracias chicas 🙌🏽🙌🏽

Sabri🫶🏽

Carolina

Divina combinación de ejercicios y la posibilidad de hacer un día una rutina de start level y otro día una del level up es genial!!!!!

Carito

WORKOUT:

Cardio Circuit: repeat 3 to 4 times/ 20 seconds ON 30 seconds OFF
- No impact jump squats
- Butt kicks
- Mountain climbers
- Scissor jumps
- Standing cross crunches
- No impact pop squat
 
Abs finisher:
- Assisted sit up 3 x 12
- Bird dog 3 x 12 (6 each side)
- Bicycle crunches 3 x 30 seconds

- Begin positioned on your hands and knees
- Round your back up and tuck your chin
- Arch your back down and look forward

Warm up cat cow*

- Stand tall, feet about hip width apart 
- Bring one knee up, holding the knee gently with both hands
- Rotate the ankle externally 
- Repeat on the opposite side

Warm up knee hugs with ankle rotations*

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- Return the leg to starting position
- Flex your other knee and kick your other foot up toward your glutes 
- Return to starting position
- Alternating back and forth

No impact 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 feet together
- Step to one side just outside shoulder width
- 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
- Step the feet back together
- Repeat the opposite direction

Lateral step squats*

WARM UP

Repeat 3 to 4 times/ 20 seconds ON 30 seconds OFF
- No impact jump squats
- Butt kicks
- Mountain climbers
- Scissor jumps
- Standing cross crunches
- No impact pop squat

- 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, reaching your hands overhead
- Press up onto the balls of your feet, engaging your calves

No impact jump squats*

- 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*

- Start in a high plank position, hands elevated, holding dumbbells 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers*

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

Scissor jumps*

- Start in a standing position, hands held behind your head
- Raise one knee while you crunch down, bringing the opposite elbow to the knee
- Return to the starting position and repeat to the opposite side

Standing cross crunches*

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

No impact pop squats*

Cardio Circuit

- Lying on the floor with hips and knees bent, feet flat on the floor and arms overhead
- Use your arms for assistance as you curl your body up to a seated position, arms reaching forward
- Reverse the movement to starting position with control

Assisted sit ups

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

12 reps (6 each side)

Bird dog

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle crunches

W6/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

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Me gustó mucho! Agotador para principiantes jaja 😁

Ximena

Agustina

Alejandra

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

Barrett

Bicicleta 45 minutos aprovechados a fulll!!!

Macarena

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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 🔥

Giorgina

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!

W6/D4 Thursday: Cardio and abs

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