Name: Playbook - Jessica Giselle - W3 D6: HIT, Cardio, Abs
Uploaded: 2022-08-17T06:38:10.390Z
Duration: 45 min
Description: W3 D6: HIT, Cardio, Abs

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

High knee taps are a great high-intensity cardio exercise to really get the heart rate pumping

-Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Resistant band recommended but not mandatory. 

Complete all reps on one leg before switching sides.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

High knees

10 each leg

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Split lunges with toe touches

This exercise helps to target the oblique muscles and tightens the entire side ab wall more effectively.

-Hands behind your head elbows flared out to the sides 
-Simultaneously lift your left knee out to the side just above hip level and lower your left elbow towards your knee

Complete all reps on one leg before switching sides.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Squat Oblique Standing Crunches

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Push-ups on knees

Ab Plank reach through

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Ab Reverse crunches

- Keep your legs fully extended with your toes pointed forward
- Raise your feet over the dumbbell back and forth
- Your core should be engaged 
- Focus on a slow controlled movement

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Ab Windshield wipers dumbbell/ foam roller

W3 D6: HIT, Cardio, Abs

Starting your program today. ❤️💋 Looks like I found my new favorite trainer. Thank you for being a part of Playbook. See you tomorrow. God Bless.

Sarah Ann

Katya

Jülide M. Çelebi

W1 D1: Booty, Legs, Lower Abs

That didn’t even feel like an hour! Great workout, now for LUNCH! 👋😘

Love your instruction videos and workouts!

Anna

This is good exercise but I don’t think this all arm exercise should be in running

W1 D2: Chests, Triceps, Shoulders, Upper Abs

Great workout! Now to eat breakfast, shower and to run my errands. Feeling like a super star ❤️💋 thank you. God Bless. I’m not sure if I sent this message twice. If I did I’m sorry 😆

W3 D6: HIT, Cardio, Abs

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