Name: Playbook - Katie Becknell - W4/D5 Cardio & Core
Uploaded: 2026-01-30T17:24:27.682Z
Duration: 30 min
Description: W4/D5 Cardio & Core

Chantelle

10 rounds stairmaster intervals 
3 rounds core circuit

I know this might look and sounds scary but just like anything else it takes practice!! Try to do as many as you can this first week then build from there. 

MOST stairmasters after you pause the workout will resume with the same speed but some wont so you might need to add on a few extra seconds to account for the machine speeding up!

I challenge you to do stair master runs, for my machine that’s a speed of 20 but all machines will vary. Try doing as many as you can then adjust the speed if you need!

Stair Master Intervals

3 rounds:
8 reps decline sit up
8 reps decline russian twist
decline hollow hold to failure
8 incline leg lifts
8 incline alt knee tucks

If you don’t have access to a decline bench you can just do all these on the ground!

Decline Sit Up

Decline Russian Twist

Decline Hollow Hold

Incline Leg Lifts

Incline Alt Knee Tucks

Decline Bench Core Circuit

W4/D5 Cardio & Core

Taylar

Informative and easy to understand thanks girly pop

Halle

READ ME BEFORE STARTING THIS PROGRAM!!

MEALS OF THE WEEK (WEEK 1)

Cierra

Emily

Helping my form and kicking my ass all at the same time😍😍

Alyson

W1/D1 LEG DAY 1

Katie you about to kill me gf (in the best way)

Charla

Reanna

W1/D2 UPPER BODY 1

Phacharee Arunleung

I feel like I’m actually starting to get my form down and feel it where I’m supposed to be!!

W1/D3 LEG DAY 2

W1/D4 UPPER BODY 2

I think it would be nice to see more variety in the cardio/core days :)

Rosie

W1/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 2)

jennie

Gloria

W2/D1 LEG DAY 1

Lobna

W2/D2 UPPER BODY 1

Absolutely killer, completely kicked my ass in every right way 🔥😭❤️

Sylvie

Juli

W2/D3 LEG DAY 2

W2/D4 UPPER BODY 2

W2/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 3)

W3/D1 LEG DAY 1

W3/D2 UPPER BODY 1

W3/D3 LEG DAY 2

W3/D4 UPPER BODY 2

W3/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 4)

my fav program by far! I love seeing AND feeling my progression each week :)

W4/D1 LEG DAY 1

W4/D2 UPPER BODY 1

W4/D3 LEG DAY 2

W4/D4 UPPER BODY 2

MEALS OF THE WEEK (WEEK 5)

It was great, I'm finally seeing the change effect. I on my body and I'm so happy! 😍

W4/D5 Cardio & Core

Community

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