Name: Playbook - Jumana Badwan - 12/10 REST DAY or Active rest day Cardio & Core |Saturday
Uploaded: 2022-12-10T22:10:08.640Z
Duration: 45 min
Description: 12/10 REST DAY or Active rest day Cardio & Core |Saturday

1. Sprints 45 secs on 10secs off on incline of 3.0
 (3 rounds) increase speed each time 
2. Stair master 45secs level 8, 10 secs level 4 repeat for (3 rounds). 
3. Elliptical finisher 10-15mins.

Core:
Superset:
4.-Leg raises over dumbbell 3x10-12
5.-Cable crunches 3x15-20

Superset:
6.-Hanging knee ups 3x12
7.-Ab wheel Roll out 3x10

- 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

Leg raises over dumbbell

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees