Name: Playbook - Clara Lai - Week 2 Day 5: Cardio and abs
Uploaded: 2022-05-23T17:42:18.568Z
Duration: 60 min
Description: Week 2 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

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
*reps for each leg

Deficit reverse lunge

- Start with kettlebell (or DB) on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Circuit 1

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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Optional: add a band around the thighs

Glute bridge

- Stay in a glute bridge position
- Perform abductions
- Optional: add a band around the thighs

Glute bridge abductions

Superset

Jog on the treadmill for 2 mins and walk for 1 min, choose a comfortable pace that works for you (2 mins on, 1 min off)
-Substitutions: Bike or elliptical

HIIT session

Week 2 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 1 Day 5: Cardio and abs

Week 2 Day 1: Leg

Week 2 Day 2: Push

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

Week 2 Day 5: Cardio and abs

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