Name: Playbook - Jenny Campion - Core-dio / bodyweight - no cardio machines needed
Uploaded: 2022-02-03T17:46:40.559Z
Duration: 30 min
Description: Core-dio / bodyweight - no cardio machines needed

A perfect blend of cardio and core to keep your HR up and your abdominals burnin'

LET'S GO! Rate the workout/leave a comment and let me know how it goes.

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- From a standing position take a step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position by pushing up through the front leg
-Alternate sides each rep
- REP COUNT = TOTAL NUMBER FOR BOTH SIDES

Alternating Reverse lunge

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low
-REP COUNT IS TOTAL NUMBER FOR
BOTH SIDES

Switching cossack squat

- Sit into a 1/4 squat
- take slow lateral steps. Keeping knee, hips and toes in line. Keep bodyweight centred.
-Do 3-5 reps in one direction before reversing until you hit total number of reps

Lateral walk

Cardio 1

- From elbow plank position 
- Push your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement - keeping hips level with each other and also with your shoulders
- Alternative the arm that you lead with - push up on right and come down on the right. Then lead with the left and come back down on the left….

Plank Up Downs

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- only lower as far as you can without losing core engagement - low back does not start excessively arching! You should not feel pain in the low back.
- REP COUNT is per side

Dead bug

- lay on back with knees bent, feet off the floor.
-knees will stay in line with your hips
-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 pad or floor

Crunches - feet off floor

Reverse crunches allow you to keep your upper body resting on the floor, while still targeting your entire core. ... It's essentially the opposite movement of a standard crunch
-Place your arms extended by your side. 
- engage core and lift your knees up towards your chest, instead of lifting your shoulders and neck off the floor towards your knees.
-keep the same bend at the knee throughout the movement and feel the pull of the legs from your abdomen.
-when lowering your legs, control the movement. Try not to let it pull your low back into an arch.

Reverse crunches

Core 1

EMOM - every minute on the minute perform the 2 exercises. Rest for the time leftover before the next min begins!!

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

Cardio 2

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

-Begin on your back with your legs straight and arms reaching overhead. 
-Lift your head and arms off the floor and begin to roll up to sitting, focusing on the abs pulling toward the spine to engage the deep abs (aka the transverse abdomonis), rounding the back, and keeping the movement controlled.
-Sit up, reach for the toes. 
- when returning control the movement. Feel like you are coming down vertebrae by vertebrae

Ab roll up

- Lay on your back with your legs elevated 
- Move your legs up and down controlled 
- Keep core tight and activated
- watch there is no arching in low back and that hips remain stable
-play around with depth - the lower you are to the floor, the harder it will be.
-Should not feel pain in low back. Please raise let’s and shorten flutters if needed

Flutter kicks

Core 2

- Start with a shoulder width stance 
- Jump to one side as far as possible
- Upon landing, immediately push off in the opposite direction, returning to your original start position
- REP COUNT IS TOTAL # (E.g 20 means 10 per leg)

Core-dio / bodyweight - no cardio machines needed

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