Name: Playbook - Clara Lai - Week 1 Day 5: Cardio and abs
Uploaded: 2022-05-23T17:42:18.527Z
Duration: 60 min
Description: Week 1 Day 5: Cardio and abs

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (dumbbell)

- Perform RDL, then a bicep curl and shoulder press

RDL to press

- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
*Reps in total

Dumbbell reverse lunges

- Bend at the waist and knees bringing the kettlebell (or DB)  between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start
*reps in total

Alternating single arm kettlebell swing

Circuit 1

- Engage your core during this exercise
*reps for each side

Dumbbell March (core)

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position
*reps for each side

Half kneeling wood chopper

- Elbow plank
- Move slightly forward and back

Moving plank

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit 2

-Choose a comfortable speed (around 3-4) and incline of 8-10
-Avoid holding on to the treadmill
-Substitutions: Stairmaster, elliptical or bike

Treadmill incline walk

Week 1 Day 5: Cardio and abs

i loved the mind-muscle connection i got out of these exercises!!

emma

My legs hurt already but it was so great!

Camryn

Week 1 Day 1: Legs

Week 1 Day 2: Push

Loved today’s workout!! Definitely was a good challenge and got me sweating

Leena

Week 1 Day 3: Legs

Week 1 Day 4: Pull

Week 2 Day 1: Leg

Week 2 Day 2: Push

loved the challenge with this ones, def felt it in my glutes 👌🏼

Week 1 Day 5: Cardio and abs

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