Name: Playbook - Clara Lai - Week 4 Day 5: Cardio and abs
Uploaded: 2022-08-16T20:12:50.784Z
Duration: 60 min
Description: Week 4 Day 5: Cardio and abs

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time
*reps in total

Dumbbell deadbugs

- 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

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

Plank jacks

Circuit 1

- Start with squats
- Performing a shoulder press while coming up

Squat 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

- Perform RDL, then a bicep curl and shoulder press

RDL to press

- Start with your hands on a box/ bench 
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Circuit 2

- Lean forward to make this glute focused

Machine hip abduction

Machine hip adduction

Superset

-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 4 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 4 Day 5: Cardio and abs

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