Name: Playbook - ATO FITNESS by Kayla Rossi - 4.24| CARDIO AND ABS
Uploaded: 2023-12-06T20:00:48.377Z
Duration: 45 min
Description: 4.24| CARDIO AND ABS

This gave the phrase “unless you puke, faint or die, keep going” a whole new meaning…one of the 3 occurred…as I smile while happens 🤣

Francine LaDuca

Alternate 1 min level 12 with 1 min level 7

Stairmaster intervals

- 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

4.24| CARDIO AND ABS

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

Derrik Olmstead

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!!

If ever I wanted to fall out it was now….🤣🤣
But I LOVE IT!!!

5.1| FULL BODY BURNER

4.21| HIIT 🥵

Much needed after a bad weekend 🔥🔥🔥

Margaret

4.15| HIIT

4.9| Track workout: CARDIO HIIT

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

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

4|3 : CARDIO/ABS

Raph

3.30| HIIT

Joanna Quan Soon

3/5: HIIT 🔥

One of the best HIIT trainings I’ve done in a long time. Aside from crawlin out of the gym after it🤣🙏🏻

🔥🔥🔥 I don't like to do HIIT but I told myself suck it up buttercup and I loved it. Heart was pumpn. Really great workout. I need more HIIT in my life 💪😊

ONE OF THE BEST HIIT’S I’VE  EVER DONE

4.24| CARDIO AND ABS

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