Name: Playbook - Fit with Josephine Sander - W1/D4
Uploaded: 2024-04-23T11:56:09.271Z
Duration: 20 min
Description: W1/D4

Todays workout is a warm up and then a 10 minute workout that will give you a good cardio and ab workout.

Do this warm up before you continue to the workout.

Angel jumps

Walk out to stretch

1) Lay down on your back
2) Find a comfortable starting position with the arms over your head 
3) your back should be flat on the floor 
4) Lift the hips so that they are inline with the shoulders, taking your weight through your knee by tensing your adductor.
Hold a strong and stable position.

Bent hollow hold

Stand in an open doorway. 
Raise each arm up to the side, bent at 90-degree angles with palms forward. ...

Slowly step forward with one foot. Feel the stretch in your shoulders and chest.

Repeat on the opposite site

Pectoral stretch

Warm up

Perform these two following exercises for 5 rounds:

Bodybuilders
Lying leg raises

Note that the reps increase every round.

Have fun😃

Start in standing position. Drop down to your hands, kick out to a plank, do a pushup, come back up, hop your legs out, hop legs back in, come back up to your hands and spring back up to the standing position. Repeat.

Bodybuilders

1) Lie on the floor with your head, entire back, buttocks, and heels in contact with the ground.

2) Place your hands to your sides with the palms planted on the floor for balance. Or just under your butt.

3)Engage your abs, keep your lower back against the floor, and lift your heels a couple of inches off the floor.

4) Take a breath and raise your knees to your chest as you bend them on the way up. 

5)Hold the top position for a moment and lower your legs to the starting position as you extend your knees without letting your feet rest on the floor. Exhale on the way back.

Take another breath and repeat.

W1/D4

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