Name: Playbook - Eliza Katoa - Cardio & Core or Active Recovery Day
Uploaded: 2024-04-14T21:11:06.446Z
Duration: 50 min
Description: Cardio & Core or Active Recovery Day

Terevarevahaunui

Feel free to do the cardio and core workout or take it easier and walk slowly for 20-40 minutes and skip the core and just stretch. It’s up to you!  

Do what’s best for your body, stretch out as needed, and make sure to hydrate and nurse your body well.

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Cardio Intervals: set the treadmill to 10 incline and 3mph to start. 
- 3 minute incline walk 
- 30 sec incline side steps (right side) 
- 30 sec incline side steps (left side) 

Repeat for 28 minutes. 

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Core work: repeat 3 sets of each exercise below. 
- side plank with leg lifts (20 sec each side) 
- feet up (plate on feet) crunches 
- inchworm plank 
- reverse lunge to oblique crunches (12 each side)

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Finish with: 10 minute full body stretching

Stand tall, shoulders back and core engaged as you walk on an incline.

Incline Walk 3mph 10% incline

Put the treadmill on an incline between 8-12%. Perform side steps. 

Do 30 seconds on each side

Treadmill incline side steps (left side)

Treadmill incline side steps (right side)

Incline treadmill Cardio Circuit

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise (20 sec per side)

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- place a weight like a dumbbell or plate on top of your shins. 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

Start in a high plank position. Lift your hips slightly and engage your core. Walk your hands up to your toes and bend in half. Feel a deep stretch in your hamstrings. From here, walk your hands back out to a high plank position. Repeat!

Inchworm plank

Perform a squat keeping your hands on your head and as you stand crunch your opposite elbow to your opposite knee. Squat and then do the same thing on the other side.

Reverse lunge to oblique crunch (12 each side)

Core Circuit

90/90 stretch

Alternating plank calf stretch

Child’s Pose Alternating Arm Stretch

Frog stretch

Hip flexor stretch

Kneeling arms OH side to side stretch

Pigeon Stretch

Get into a half kneeling position and stand up straight. Maintain good posture and slightly push your hips forward. Stretch each flexor.

Runners stretch

Side lying quad stretch

10-Min Full Body Stretch

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