Name: Playbook - Kammi Kurtz - Cardio & Core
Uploaded: 2024-04-30T19:00:15.958Z
Duration: 50 min
Description: Cardio & Core

This cardio and core workout will get you SWEATIN! Start off with 1 mile warm up run *not videoed* and then go right into the workout! Complete 6-8 rounds of this circuit!

- Run at a comfortable but challenging pace 
- Increase speed and intensity as you progress

Running

- Work until you reach 12 cals on the rower

- Start on your hands and feet with your legs bent at 90 degrees
-With weights in hand, tap arm to opposite shoulder. Like shoulder taps.
- Keep a neutral spine and knees off the ground.

Bear Crawl Taps

-Lay on the ground facing the ceiling.
-Lift feet slightly off the ground.
-move feet in an “8” or infinity sign motion in the air.
-Repeat 20 full 8’s.

Figure 8’s

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

-Lay on the ground with DB extended overhead.
-Lift legs off the ground.
-Bring one knee in to chest and crunch the DB to knee at the same time. 
-Extend back out and repeat with other leg.
10 each leg, 20 total.

Cardio & Core

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