Name: Playbook - Clara Lai - Week 5 Day 5: Cardio and abs
Uploaded: 2022-08-16T20:12:23.016Z
Duration: 60 min
Description: Week 5 Day 5: Cardio and abs

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

Squat to press

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- 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 side

Deficit reverse lunge

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Circuit

- 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 5 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 5 Day 5: Cardio and abs

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