Name: Playbook - Katie Becknell - W1/D5 Cardio & Core
Uploaded: 2024-04-23T23:47:50.767Z
Duration: 25 min
Description: W1/D5 Cardio & Core

Sarah Mac

Love the simplicity and intention of this workout⭐️⭐️⭐️⭐️⭐️

Mychal Martinez

kristen

Amelia

the best burn but was still in and out of the gym!!

Lillie

5 min walk / jog warm up 
10x20 sec interval sprint (10 mins total)

3 rounds:
30 sec plank
10 leg lifts
10 dead bugs
10 jackknifes

Before starting any run / sprint I always like to walk for a couple minutes then jog for a couple minutes to get my heart rate started and get my legs to feel the movements that Im about to do. 

If during any point in your warm up walk / jog you notice lets say your hips feel super tight that day, hop off the treadmill and take an extra minute to stretch, dont want you pulling anything by going into the sprints too quick!!

Walk / Jog

SET UP:
You can use any type of treadmill you prefer. Either a typical treadmill or an assault runner which is a manual treadmill that is essentially powered by you!

HOPPING ON/OFF THE RUNNING TREADMILL:
In order to sprint for the entire 20 seconds you want to step to the sides of the treadmill and crank up the speed to your desired speed that way you dont have to wait for the treadmill to get up to that speed during your sprint time. 

So start with both feet on the sides of the treadmill, off the moving belt. To hop on the treadmill, place your hands on the side rails of the treadmill and with one leg (probably your dominant leg) hover it over the moving belt and mimic a running motion. Slowly lowering your leg so you can gauge the the speed of the belt. Once youre comfortable push yourself up onto your hands and again mimic a running motion with both legs now and lower yourself down transferring your weight from your hands to your legs.

To hop off you essentially do the opposite. Place your hands on the side rails and push yourself up and place your feet on the sides of the treadmill. 

FORM TIPS:
Keep your chest and head up during the entire sprint. Pumping your arms front to back not letting them cross over your body. Lift your knees and land on the ball of your foot rather than your toes. 

If you are not comfortable sprinting quite yet you can start out with a jog/run and slowly work your way up each week but i really encourage you to challenge yourself each week. Its only 20 SECONDS you can run faster than you think!!

Each round I also challenge you to increase the speed in some way until you hit your max speed. Your max speed is when you are barely getting to those last couple of seconds of the spring. I typically go up by 0.5 each round. 

Record your STARTING SPEED in the weight box so you can refer back to it in the following weeks!!!

Interval Sprint

3 rounds:
30 sec plank
10 leg lifts
10 dead bugs (each side)
10 jackknifes

SET UP:
You dont need anything for these exercise besides maybe a mat to put under yourself.

FORM TIPS:
Place your forearms on the ground / mat with your elbows directly under your shoulders and your forearms parallel with each other. Step your feet back to a point where your torso is parallel with the floor, your butt shouldnt be lifted above the height of your shoulders but also shouldnt dip down below the height of your shoulders. Think about squeezing your ENTIRE BODY to keep you up!

Plank

FORM TIPS:
Lie with your back on the mat. The MOST IMPORTANT THING about doing ab exercises on your back is keeping your low back on the mat!! To do so, first make sure your hips are tucked under then think about drawing your belly button down towards the mat and think about pressing your back into the mat at ALL TIMES. 

Lift your legs until they are perpendicular with the floor (try to keep your legs as straight as possible but if youre not super flexible thats okay you can have a slight bend in the knee!) Place your hands face down next to your butt on the mat. 

Lower your legs SLOW AND CONTROLLED down until your feet are a few inches above the ground, again your low bach SHOULD NOT LIFT during the WHOLE EXERCISE. Lift your legs back up and repeat.

Leg Lifts

FORM TIPS:
Stay laying on your back, leaving no room between the mat and your low back. Lift your arms above yourself with wrists stacked over your shoulders and lift your legs with a 90 degree bend in your knees. 

With your right arm and left leg lower then both at the same time until they are a few inches off the ground. Again, SLOW AND CONTROLLED. Then return them back to the starting position and repeat on the other side. That is 1 REP.

Dead Bugs

FORM TIPS:
Stay lying with your back on the floor and low back pressed to the mat. Same starting position as the dead bug but this time you will be lowering both arms and legs at the same time. SLOW AND CONTROLLED.

Jackknifes

Core Circuit (Plank, Leg Lift, Dead Bug, Jackknife)

W1/D5 Cardio & Core

Emily

Irina

W1/D1 Glutes & Hamstrings

Gemma

Megan

This work out was fun to do! I enjoyed it

Maria

W1/D2 Chest, Shoulders, & Triceps

I give 5 stars but my phone skipped at 1 and couldn't go back

Barely walking out of the gym after this 🔥🔥

I always have trouble targeting my quads - this was perfect! The form suggestions really helped me

Annie

W1/D3 Quads & Calves

Kicked my butt. Regretting that today is a hair wash day after this

W1/D4 Back & Biceps

Great workout! Have to move touch downs/extensions to Friday because of workout but still legs were SHAKEN

Johanna

W2/D1 Glutes & Hamstrings

Christian

Keiona

W2/D2 Chest, Shoulders, & Triceps

Hallie Saunders

Heather

Made me weak!!!! Bloody great sesh 😮‍💨

Simone Vanzati

W2/D3 Quads & Calves

i mean last time i did this i was dying, this week i was doing much heavier weight but i don’t really feel it like i did. last week, what should i do?

Enough to feel a good burn without leaving me depleted for work tomorrow 🤣

W2/D4 Back & Biceps

W2/D5 Cardio & Core

W3/D1 Glutes & Hamstrings

Caity

TYLER

W3/D2 Chest, Shoulders, & Triceps

Thaila

W3/D3 Quads & Calves

W3/D4 Back & Biceps

this was great! i’m just sick i couldn’t complete the full interval real sprints but the ab workout is a killer for sure!

W3/D5 Cardio & Core

W4/D1 Glutes & Hamstrings

Abigail

W4/D2 Chest, Shoulders, & Triceps

Adianez

having so much fun perfecting this workout 🤩

Katie

W4/D3 Quads & Calves

Arms are both on fire and feel like jelly

W4/D4 Back & Biceps

W4/D5 Cardio & Core

The lunge+touchdown combo kills me every time

love this program and have gotten so many physique compliments since starting it!

W1/D5 Cardio & Core

Community

More workouts from Katie Becknell