Name: Playbook - Holly Fielding - DAY #4 LISS CARDIO & ABS CHALLENGE
Uploaded: 2024-01-18T19:44:22.755Z
Duration: 45 min
Description: DAY #4 LISS CARDIO & ABS CHALLENGE

So this one was tricky bc I had to walk around the gym 5ever to find an empty bench. Then there was no pull up room because of all the vasa bros so I just didn’t bother with that last one lol. But it was good:)
Ran for the first time since august ahaha

Kayla Knaperek

⭐️ Simple but effective, that’s how we like it 😉! (This can be a REST DAY or ACTIVE RECOVERY) 

▫️Perform 30 mins on Cycle bike go at a low to moderate pace

▫️”Holly how do I gage Low to Moderate” = “If you aren’t sweating or breathing semi heavy you’re probably not pushing yourself enough” 

▫️Perform the Ab circuit at the end and you’re DONE

⭐️ Low to moderate steady state Cardio

Walking

⭐️ FORM:

▫️Extend legs up and down alternating to each side of the bench, Abs engaged, and keep feet pointed

⭐️ OPTION:

▫️If the bench is too difficult to balance on perform same movement on the ground by place a Dumbbell sideways to lift legs up and over as a guide

Bench up & overs

⭐️ FORM:

▫️Grab a light Dumbbell and place it in between your feet

▫️Sit sideways on bench, extend body flat with legs elevated, and bring knees to chest then return to starting position

⭐️ OPTION:

▫️Perform the same movement but take out the Dumbbell OR if the bench is uncomfortable for you to balance on feel free to do it on the ground

Inn & outs w/dumbbell on bench

⭐️ FORM:

▫️Place hand without Dumbbell flat on the ground, bring opposite arm (with Dumbbell) to opposite leg, complete all reps for both legs

⭐️ OPTION:

▫️Perform movement without the Dumbbell

8 REPS EACH SIDE = 16 REPS

One arm toe touches w/Dumbbell

⭐️ FORM:

▫️Hang from bar, focus on keeping body from swinging, let all of the movement come from your Abs, and alternate knees side to side 

⭐️ OPTION:

▫️Perform Bicycle kicks laying flat on back

6 REPS EACH SIDE = 12 REPS

Hanging side crunches

AB BURNOUT

DAY #4 LISS CARDIO & ABS CHALLENGE

Giovanna

I am feeling the burn haha. You made those bunny hops look so easy, my arm was cramping by hop 8 haha

Amazing!!  Loved all the features and detail on how to do form.

Joselyn

DAY #1: FIRST HIIT DAY

DAY #2 FULL BODY STRENGTH

This was tougher than it looked so good. Just what i needed today.

Erin

DAY #3 HIIT AMRAP

Loved the 40 rep format! Can’t wait to do this one again!

DAY #4 LISS CARDIO & ABS CHALLENGE

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