Name: Playbook - Janet Calderon - W1/D5 Gym Abs/HIIT
Uploaded: 2024-01-02T12:08:54.039Z
Duration: 45 min
Description: W1/D5 Gym Abs/HIIT

Maha

I almost threw up but good times....I survived

Jenny

Daniela

This workout was amazing.   I worked up a good sweat and my abs are on fire 🔥

Latesha

Taylor

Died a couple of times for sure but nonetheless a great quick workout that you’ll feel!

Kayla

I enjoy the super sets I felt strong and the movements are new to me.

Alexis

Today i struggled. This was my first full week of working out in a long time. But I made it through. Can’t wait until next week! 🤨

Naarah

Seriously was alot fasted 😅😩 but amazing! Gonna double it up today! Hope vacay is going so amazing ❤️

Malerie

Megan

Marlene Burns

Wally

Samantha

Olivia

Lexus

place weight above your head and make sure to lick out your arms.  Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck and shoulders slightly off the ground.  Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg.  Raise your lowered leg and lower the other, focusing on keeping your core engaged.

Weighted Flutter kicks (gym)

1. Lie on your back, legs straight and together. Hands up with your weight of choice 

2. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. 

3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

4. Raise your legs back up. Repeat.

Overhead leg raise pike (gym)

Superset 1

- Begin in a pushup position, with your weight supported by your hands grabbing the Dumbbell and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. 
Jump up into a squat position then shoulder press up

Mountain Climbers + overhead press (gym)

a) Lay on the ground with your legs extended out in front of you.

b) Place your hands behind your head with your weight

c) Pull your belly button in towards your spine and raise your legs off the ground.

Action:

a) Contract your lower abs as you bend your knees and bring your legs towards your chest.

b) Squeeze your abs hard and slowly return to the starting position.

c) Repeat this motion for your desired number of repetitions.

Weighted Knee Tuck Crunch (gym)

Superset 2

Stand in wide squat position with toes pointed out and feet shoulder width apart.  Squat low so the thighs are parallel with the floor and swing weight down toward the ground.  Press up and swing the weight chest height to the right side.  Back to the front and squat down swinging the weight to the left side.  Repeat alternating side swing.

Sumo Squat Twists (gym)

Lie down on the ground with the weight/ball pressed over your chest. Your arms are extended. Bent your knees and keep your feet on the ground.

Tighten your abs and glutes. Crunch your torso as you do when performing a sit-up and press the ball to an overhead position.

Lower your upper body back to the starting position while bringing the ball back down to over your chest. Repeat the exercise according to the training plan.

Overhead Sit up (gym)

Superset 3

W1/D5 Gym Abs/HIIT

JoJo

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

Crystal

W1/D2 Gym Back & arms

I can barely drive home from the gym lol but I’m feeling stronger 💪🏾

Whittney

Adria

W1/D3 Gym Chest & Shoulders

stace

Favorite of Week 1 so far!! Feeling the booty 🍑

Mariah

W1/D4 Gym legs - glutes

Now that’s the right way to start the week! Great workout!

W2/D1 Gym Leg Day

W2/D2 Back & Arms

Favorite workout so far! Challenging and upper body is in 🔥🔥

W2/D3 Chest & Shoulders

Jeannie

W2/D4 Gym Legs/Glutes

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

W1/D5 Gym Abs/HIIT

Community

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