Name: Playbook - Chandler Nicoll - Core & Cardio
Uploaded: 2024-03-15T00:06:42.739Z
Duration: 20 min
Description: Core & Cardio

Some core and cardio to spice up your week! 

Today is completely body weight!

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

Pushups

Warm Up

Plank Kick Throughs

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Core 1

Single Leg Raises

- 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

Lying leg raises

Straight line from head to heels
Tuck your hips in

Plank Hold

Core 2

Walkout

Feet hip width apart 
Sit heavy in heels into squat
Explode through toes bringing feet together 
Then back out into squat

Squat Jacks

Plank Jack Mountain Climber

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

High Intensity Circuit

Core & Cardio

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

Core & Cardio

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