Name: Playbook - ATO FITNESS by Kayla Rossi - 7.2| cardio & abs 🔥
Uploaded: 2024-02-04T18:51:51.535Z
Duration: 45 min
Description: 7.2| cardio & abs 🔥

Ab tuck ups holding medicine ball

- 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

- 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

plank hold

Ab circuit

3% incline | 8-10mph 
Sprint 30 seconds , jump off, rest 15 seconds, repeat

Sprint

Incline walking

Walk backwards on treadmill staying low and pushing through heels

Backwards treadmill crouch walk

Treadmill circuit

Stair master

Put band right above knees, squat down slightly. Push knees out and focus on activating glutes every step

Banded stairs

Stair master circuit

7.2| cardio & abs 🔥

Derrik Olmstead

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

QUADS 😮‍💨

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

7.2| cardio & abs 🔥

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