Name: Playbook - Karina Vee - W4/D3 Cardio & Core Sculpt
Uploaded: 2022-01-04T03:13:20.105Z
Duration: 30 min
Description: W4/D3 Cardio & Core Sculpt

This 30 min cardio + core workout will get you sweating & feeling the burn! All you need is a yoga mat, water and your body!

Jumping Jacks

Bird Dog

High Plank Shoulder Taps

Warm Up

Tabata is a classic style HIIT training! 
Drive your heart rate up for 20 seconds - recover for 10 seconds 
SET YOUR TIMERS! ⌚️

Squat jack

Skaters

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

High Knees

Cardio Tabata ☄️🔥

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Side Crunches

High Plank Twist

Core Circuit 🍫

Pike Up

Squat Jump

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Cardio Tabata 2 👏

Cross Over Crunch

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

Plank Hip Dip

Core Finisher 🍫💕

W4/D3 Cardio & Core Sculpt

W1/D1 Arm Sculpt

W1/D2- Booty Sculpt

W1/D3 Cardio & Core Sculpt

W1/D4:  Full Body Sculpt

W1/D5 Slow Sculpt

W2/D1 Arm Sculpt

W2/D2- Booty Sculpt

W2/D3 Cardio & Core Sculpt

W2/D4:  Full Body Sculpt

W2/D5 Slow Sculpt

W3/D1 Arm Sculpt

W3/D2 Booty Sculpt

W3/D3 Cardio & Core Sculpt

W3/D4:  Full Body Sculpt

W3/D5 Slow Sculpt

W4/D1 Arm Sculpt

W4/D2 Booty Sculpt

W4/D4:  Full Body Sculpt

W4/D5 Slow Sculpt

W4/D3 Cardio & Core Sculpt

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