Name: Playbook - Katie Becknell - W4/D5 (Optional) Cardio & Core
Uploaded: 2024-04-23T23:47:50.761Z
Duration: 30 min
Description: W4/D5 (Optional) Cardio & Core

Amanda

20 mins cardio of choice

cardio circuit (3 rounds):
30 sec plank
10 leg lift 
10 dead bug
10 sit up

Do whatever cardio you feel the most comfortable with!! I would suggest sprints / stair master over long distance running / jogging. Sprinting is more effective for those wanting to build muscle whereas running will help you lean out more. 

Here are the typical 20 minute cardio routines I will do so feel free to pick one of these, switch it up each week or do your own form of cardio. Just want you to do something that will get your heart rate up and sweatin!!

LOW INTENSITY STAIR MASTER:
5 mins — Level 5
5 mins — Level 6
5 mins — Level 7
5 mins — Level 5
*** adjust speeds based on your level ***

LOW INTENSITY TREADMILL:
incline 10 for entire 20 mins
5 mins — Level 2.5
5 mins — Level 3.0
5 mins — Level 3.5
5 mins — Level 2.5
*** adjust speeds based on your level ***

HIGH INTENSITY TREADMILL (10 mins):
20 sec sprint / 40 sec rest
repeat 10 rounds 
pair with 10 mins on stair master / incline walk

HIGH INTENSITY STAIR MASTER (5 mins):
20 sec sprint / 40 sec rest
repeat 5 rounds 
pair with 10 mins of low intensity stair master / incline walk

Cardio of Choice

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

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 on your back and place your feet flat on the mat. Place your hands behind your head, elbows out to the side. 

Lift your torso up until you are sitting, if you have a hard time keeping your feet on the ground you can place heavy dumbbells on the ground and tuck each foot under each dumbbell. Repeat for 10 reps.

Sit Ups

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

W4/D5 (Optional) Cardio & Core

Khari

Rita

I’m literally dripping. I did legs the day before but wanted to try your program and yesterday was nothing compared to this!

Brianna

W1/D1 Glutes & Quads

Keke

Reanne

Kennedy Maurie

W1/D2 Back & Shoulders

My legs are so tired … I’m gonna cry! Felt so great after though thank you for another bomb one!

Shayla

W1/D3 Glutes & Hamstrings

Was sooo tough but I loved everything about it !

i was SWEATING but it felt so good !! feeling like a muscle mommy haha

Vanessa

Danye

W1/D4 Back & Biceps

Marissa

Thaila

W1/D5 (Optional) Cardio & Core

Legs are on fire!!! Feeling amazing 👏🏾👏🏾👏🏾

Sara

W2/D1 Glutes & Quads

Rena Mae

Kate

W2/D2 Back & Shoulders

W2/D3 Glutes & Hamstrings

Absolutely destroyed me in the best way possible!!! Feeling amazing after

Grace

W2/D4 Back & Biceps

kristen

I did this workout with my Thursday workout…

Lynndrell

W2/D5 (Optional) Cardio & Core

Lobna

such a great burn!!! i love how i can put specific notes as well as weights/reps!

camille

W3/D1 Glutes & Quads

Elle

W3/D2 Back & Shoulders

Was in Florida didn’t have proper equipment. Ended early and went for a walk

Lillie

W3/D3 Glutes & Hamstrings

Rach

It was great, now I’m gonna do my cardio!!

W3/D4 Back & Biceps

Glad I didn’t skip this week, the cardio and abs felt amazing!

Stephanie

It was good, I decided to do this workout right after my workout for Thursday 🙌🏾🙌🏾🙌🏾

W3/D5 (Optional) Cardio & Core

Switching exercices surprised me today but was still fun 🤩🥵

Marie-Daniel Aubertin

W4/D1 Glutes & Quads

Still sore from yesterdays switch up, happy with slight variation today!

W4/D2 Back & Shoulders

Kaylee

W4/D3 Glutes & Hamstrings

Loved this day! 

Technical note, cable flys on this day don’t have recommended reps or option to add sets 💕

W4/D4 Back & Biceps

This might be the most brutal leg day I’ve ever done. Thank you for kicking my ass!!

W4/D5 (Optional) Cardio & Core

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