Name: Playbook - KICK IT With Kay - W1/D3 CARDIO & ABS
Uploaded: 2024-02-04T14:21:09.058Z
Duration: 45 min
Description: W1/D3 CARDIO & ABS

Complete 30 min of whatever cardio you prefer (can be in or out of the gym) then do this ab circuit!

Complete 30 min of whatever steady state cardio you prefer! Basically anything that keeps your heart rate up but not so high that you can’t keep a convo going. Stairs, incline walk, outdoor jog, elliptical, biking, etc.

Steady state cardio

Complete the following exercises back to back! Rest 45 seconds or so between full rounds. WEIGHT IS OPTIONAL BUT ENCOURAGED 🤓

*these are crunches not sit ups so you’re not going all the way up 

- Hold weight with both hands
- Bring your shoulders off the ground
-think about bringing your rib cage to your pelvis

Weighted crunches

- hold dumbell above chest level  (optional)
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
-control the release and reverse the movement back down without letting your back arch

Leg raises to hip raises

-balance db or plate on your shins (modification: Bodyweight only) 
- bring knees in towards your chest engaging your lower core then extend them back out

Weighted V tucks

-hold db (or not it’s optional)
-lay flat on floor (make sure back is flat! No arching!) 
-legs parallel and straight (a slight bend is ok)
-use core to peel shoulders off the ground and reach towards your toes

Weighted Toe Touch Crunch

*hold two lighter dumbells or plates 

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite shoulder towards your knee, reaching that weight towards the ankle 
- Repeat on the opposite side
- Focus on engaging your core

Weighted Bicycle crunches

- Lean back to about 45 degrees keeping hips as still as possible (optional challenge: raise your legs off the floor)
- Rotate dumbbell from side to side using your obliques to pull you back to start

*12  Per set (ONE REP=left AND right)

Weighted russian twist

SPICY WEIGHTED ABS 💥

W1/D3 CARDIO & ABS

DAILY SCRIPTURE 🕊️

Lauren Cowley

🍑 on 🔥 What a perfect workout to start the year 🤩

Whitney Yeauger

W1/D1 LOWER BODY

W1/D2 PUSH DAY

W1/D4 PULL DAY

Anna

W1/D5 LOWER BODY

W1/D6 REST DAY 🧘‍♀️

W1/D7 REST DAY 🧘‍♀️

Now that’s how you start a Monday!!!! Great workout!

Jamie

Great start to the week!! Legs are shaking in the best way!

W1/D3 CARDIO & ABS

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