Name: Playbook - Inanna Sarkis - W4/D2 Active recovery + core
Uploaded: 2021-11-16T14:22:04.847Z
Duration: 45 min
Description: W4/D2 Active recovery + core

Warm up 

Circuit:
-High plank
- Plank up downs
- Elbow plank floor taps 
- Elbow plank rocks

- Skip rope with rope passing under your feet once each jump

Jump rope

-Perform a variety of jump rope variations and drills

Jump rope drills

Warm up

- Get on your hands in a high plank position 
- Hold this position for time
- Keep your core activated

High plank

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank (up & down)

-Hold and elbow plank position as you reach and touch the floor out in front of you one arm at a time

Elbow plank floor taps

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

Circuit

- Sprint on a treadmill

* shorter duration sprints are done at a higher intensity

Treadmill sprint

- Set the ir bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Air bike   ( cool down )

W4/D2 Active recovery + core

Shreya Sindhu

Sara

Didi

W1/D1 Legs + core

Angeliki

Had to make some adjustments because of lack of equipment but it was a good skeleton for things to do. Sweating my a$$ off.

Taylor

After this workout I feel my abs fr 🔥😅

Anna

W1/D2 Active recovery + core

Nikola Czapnik

Josefina

W1/D3 HIIT

Really love these workouts! They make it easy to workout at home or coordinate them for a gym workout. Looking forward for more!

Rebecca

Not as tough as yesterday but gooood !!!😊

Manal

W1/D4 Active recovery + stretch

Jenna

MARIA

W1/D5 Upper body + core

Cloé

Caro

W2/D1 Legs + core

Razan

W2/D2 Active recovery + core

On exercises in two rounds specify if you should do x2 or do both legs in the amount of time set

Maiken

Nancy Riveros

W2/D3 HIIT

Specify legs/repetitions x2 when you have x3 rounds and two legs. Or make it x4 instead of x3

W2/D4 Active recovery + stretch

Alyssa Rodriguez

Amazing!!!
Btw I’m using 1kg for the dumbbells, u think I’ll still be seeing results ?

W4/D2 Active recovery + core

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