Name: Playbook - Elin Olausson - W1/D3 Cardio & Abs
Uploaded: 2023-12-18T22:49:26.434Z
Duration: 20 min
Description: W1/D3 Cardio & Abs

Shaima

- Begin by lying supine with legs straight and hands behind your head
- Push your upper body forward, towards your toes
- Go back down, repeat

Straight leg sit ups

- Lie on your back, keep your knees bent, arms at the sides, and keep your back and feet flat on the mat
- Crunch forward and to each side, touching your heels with your hands 
- Repeat this side-to-side movement for 30 sec

Heel touches

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

Lying toe touches

- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can

Bent knee reach crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended bicycle crunch

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for 30 sec

Inchworm

- Bring your knee toward your elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Spiderman plank

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for 30 sec

Plank (elbows)

Circuit 1

Circuit 2

Circuit 3

W1/D3 Cardio & Abs

It can get intense especially for beginner like me, but I feel good, sweaty and accomplished!! 😂👍🏽

W1/D3 Cardio & Abs

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