Name: Playbook - ATO FITNESS by Kayla Rossi - 4|3 : CARDIO/ABS
Uploaded: 2023-12-06T20:00:48.364Z
Duration: 45 min
Description: 4|3 : CARDIO/ABS

Awesome!! This is my favorite cardio and abs workout!!

Derrik Olmstead

If the AED machine got used tonight, I blamed you🤣
The pain was worth it….as go cry in my salad🤣🤣🤣

Francine LaDuca

- hold barbell in hands 
-lay on back with knees bent 
- as you crunch up push the bar up and keep overhead

Smith machine sit ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- put hands on floor and feet on ball in a plank position
- using your core pull your legs in to a pile position

Stability Ball Pike ins

- hold medicine ball in hands overhead 
- as you crunch up lift legs into a “V” and pass ball back and forth between hands and feet

Medicine ball “V” pass

Landmine sit ups

- go into a plank position with arms slightly in front of body
- with hands on plate rock back and forth keeping core tight

Plate Plank Rocks

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
** add plate on back for extra resistance

High plank hold

AB CIRCUIT

5 min warm up level 5 
Alternate 1 min at level 12 with 1 min recovery at level 7. Repeat until you hit 30 min 
Then 5 min of bike sprints

Alternate 1 min level 12 with 1 min level 7

Stairmaster intervals

Go as hard as you can for 30 seconds with 15 seconds recovery Repeat until you hit 5 min

Bike sprints

STAIRMASTER CIRCUIT

4|3 : CARDIO/ABS

That was hard!! Awesome cardio and abs workout!!

Mayra

Michelle

5.30| HIIT: leg conditioning circuit w/ ab finisher

Awesome cardio and abs workout!! Really hard, really difficult and really intense. All of these workouts turn the body into a machine!!

5.18| HIIT cardio & abs

Hell yeah!!! Turning the body into a machine!!!

5.7|  HIIT 🔥🔥

Hell yeah!! This workout was awesome!! All of the ATO Workouts are awesome and burn me to the bone. I’m also eating smaller meals now every 2-3 hours and I feel way better. 3 meals and 2 snacks everyday. I used to eat large amounts of food at one time and it wasn’t healthy. I feel so good now eating smaller meals. Thank you!!

4|3 : CARDIO/ABS

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