Name: Playbook - Ida Jemina - W4/D4 ABS + CARDIO
Uploaded: 2024-02-13T13:19:03.673Z
Duration: 60 min
Description: W4/D4 ABS + CARDIO

Exzon

Kellen Riley

Melissa

I've definitely noticed my core getting stronger, and I wasn't even out of breath after the 30 min cardio workout. This is definitely my favorite program, but I love all of your programs!

Elizabeth

Shelbi

Next week you will enter the second 4 week period of this program and you will get a new routine so enjoy today's session! Let's hit that six pack and do one rep more than last time in every set and 55 sec plank! Do you remember that we started with 40 sec? Amazing job!!

Today we will dedicate the first part of the workout for abs. This will strengthen our core and support our other workouts with heavy compound movements as well. After the abs are on fire, we will do 30 min cardio. It improves cardiovascular fitness, keeps your heart healthy, burns calories and helps to actively recover from you workouts. You can choose if you want to run, power walk, use treadmill, stairmaster, exercise bike or even swim.

1. Hanging Knee Raise 3 x 13
2. Cable Crunch 3 x 11 
3. V-Ups on a bench 3 x 15
4. Standing obliques 3 x 13
5. Sit Up 3 x 13
6. Plank 3 x 55 sec

30 min cardio

- Hang from a pull up bar or similar
- Lift your legs up and tuck your knees towards your chest by engaging your abs
- Bring your legs back down with a controlled motion

Hanging Knee Raise

- Kneel down in front of a high pulley and grab a rope
- Pull your hands towards your shoulders and keep them stationary throughout the exercise
- Crunch your torso and bring your chin down towards your knees by engaging your abs
- Bring your torso back up with a controlled motion

Cable Crunch

- Sit down on a bench and lean slightly back by taking support with your hands
- Keep your legs together and with a slight bend in the knees lift your legs up and bring your torso simultaneously forward by engaging your abs
- Bring your legs and torso back down with a controlled motion

V-Ups on a Bench

- Perform to the other side as well!
- Stand in a shoulder width stance with a dumbbell on one hand
- While keeping your core tight and arm extended downwards lower the dumbbell down by leaning to the side
- Keep the weight close to your leg throughout the exercise

Standing Obliques

- Lie on your with your knees bent and hands behind ears
- Crunch your torso up towards your knees by engaging your glutes

Sit Up

- Assume a low plank position
- Keep your core tight!

Plank

- Cardio of your choice: Running, Walking, Treadmill, Bike, Stairmaster, exercise bike or Swimming - just do it!

CARDIO

W4/D4 ABS + CARDIO

Mary Hurley

Charlene 

WHAT EVEN WAS THAT. What a killer workout 🥵

W1/D1 Glutes and Legs Volume Pump

Alina

luca

This was great! Actually felt like I got a good upper body workout!

Ally

W1/D2 Entire Upper Body

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Tiina

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

Sanna Arpiainen

W1/D3 Heavy Glutes and Legs

Alli

Jennifer Valle

W1/D4 ABS + CARDIO

Franci

En saa tota single leg kneeling squatia tuntumaan missään. Tuntuu että liikerata kovin lyhyt.   Ärsytti.

Heidi Rainesto

W1/D5 Isolated Glutes

Glutes on 🔥 tosi kiva treeni, meni todellakin sinne minne pitää liikkeet,🍑

Noelle

Benjamin

W2/D1 Glutes and Legs Volume Pump

Maria Johnson

Kicked my butt. I normally dislike upper body but this one slaps.

Nessa Breann

W2/D2 Entire Upper Body

My butt is definitely burning after this one!

Always a quaranteed burn with these excercises!

Jenni

W2/D3 Heavy Glutes and Legs

Maria

W2/D4 ABS + CARDIO

Doesn’t get easier the 2nd time! 💦💦

This workout always makes me weep. But after completing it I always feel like a winner!

W4/D4 ABS + CARDIO

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