Name: Playbook - KICK IT With Kay - Cardio & full core sesh
Uploaded: 2024-02-18T12:44:24.043Z
Duration: 60 min
Description: Cardio & full core sesh

Lauren Cowley

Do 20 minutes of your low intensity steady state cardio of choice followed by this core work

Stairmaster

*I had to make my own bc I was in my apartment gym! You can do the same if needed by putting a squat bar at hip level with a pad or cushion and weights behind your heels 

Holding weight is optional! But I recommend holding a weigh if needed to make it difficult to get to the target reps. 


-toes pointed forward as opposed to out today to target back not glutes 
-start with spine rounded all the way down 
- Raise your upper body engaging your lower back to straighten your spine 
-pad is right on hips 
-be sure not to over extend at the top! Just want to feel tension in the lower back then return to start. Don’t “arch” your back too much

Barbell Hyperextensions

Get into plank position with the plate resting on your back for extra resistance. Go up in weight progressively each set if possible. Failure between 45-60 seconds is acceptable.

If you can’t make it to at least 30 sec Bodyweight is a great modification  


Tummy tight/core braced. Back and spine and neck in one line. On forearms

Weighted plate plank

- Hold db or plate at your chest with both hands 
- Bring your shoulders off the ground and exhale 
-think about bringing your rib cage to your pelvis
-hold for a sec and inhale as you come back to starting

Weighted crunches

Complete 15 normal cable crunches right into 10 oblique cable crunches per side

You don’t have to do these standing I just didn’t have a pad for my knees! 


- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

1)cable on high notch with rope attachment . start in kneeling position in front of cable 

⭐️be cautious with weight bc if you go too heavy you’ll feel it it your arms/back but we want it in your obliques! 

2)take hold of ropes and bring them down to beside your head/on your upper chest. Push your hips back to create 90 degree angle from lower back to thighs

3)arch your back taking a deep breath & pushing your chest out 

4)exhale and flex your abs  & obliques to move your shoulders towards your right thigh. (Reversing the arch in your back) Pause for a moment at the bottom (flexing) and then repeat going to the other thigh 

⭐️tip: hips and legs are stationary throughout this entire movement!

Oblique cable crunches

Cable crunch superset

Focused on rig expansion here 


PRO TIP: start LIGHT these are not about weight. You should also NOT feel these in your rotator cuff or shoulder so if you are you are going too heavy or bringing your arms back too far 



At the stretch of the movement when your arms are most extended , let your hips sink closer to the ground 

Try to iniate the stretch through your ribcage area by focusing on the pull through of your elbows while the weight pulls your arms down

Bent arm dumbell pullover

Cardio & full core sesh

CORE WERK 😮‍💨

Braelyn

Plate Only Core Crusher 🥵

Body weight Abs & obliques 🌶️

The last 3 exercises I couldn’t feel it in my abs, the wall ball I felt more in my arms.

core & cardio 🏃‍♀️✨

ABS/ CARDIO

Can’t really feel it in my abs with the hanging leg raises it’s more my legs maybe because I’m doing it wrong?

CORE SESH

I don’t really feel it targeting my abs when I do the cable crunches, I have the right form and not too heavy of weight so I don’t put it into my arms, I just don’t know why I’m not really feeling it

CORE/CARDIO

CARDIO & BODYWEIGHT CORE 🏃‍♀️

CORE & CARDIO 👟

I wasn’t able to do the jack knive planks on the ball,
It was hard for me to balance, I guess something that works the muscle just as hard just not a difficult position

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Loriann

Kate

Emma Mathews

Emmie

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Ab killaaaaaaa

Hey! I would love to see more dumbbell only workouts! Loved todays workout!

Kayla

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Quick and efficient! Perfect for this morning!

Anna

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Gonna start adding this to the end of my workouts!

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