Name: Playbook - KÅNA by Kia - W7 D3 Core + Cardio
Uploaded: 2022-10-13T11:37:23.949Z
Duration: 45 min
Description: W7 D3 Core + Cardio

Week 7 Day 3 of my ELEV8 Program 

Focus: Core strength, core stability, cardio, energy systems development

- Complete each set back to back with no rest in between
- Rest once all are completed and repeat for 4 rounds

- Start with feet shoulder width apart 
- Shoulders should be stacked on top of your hips and hips aligned with your knees (no leaning forward or back)
- Tighten your core and go onto the balls of your feet
- Drive your knees up and down in place at a slow speed while pumping your arms opposite arm up with the opposite knee and vise versa (about 30% of your max rate)

High Knees (Low Speed)

- Start with feet shoulder width apart 
- Shoulders should be stacked on top of your hips and hips aligned with your knees (no leaning forward or back)
- Tighten your core and go onto the balls of your feet
- Drive your knees up and down in place at a moderate speed while pumping your arms opposite arm up with the opposite knee and vise versa (about 60% of your max rate)

High Knees (Moderate Speed)

- Start with feet shoulder width apart 
- Shoulders should be stacked on top of your hips and hips aligned with your knees (no leaning forward or back)
- Tighten your core and go onto the balls of your feet
- Drive your knees up and down in place at a high speed while pumping your arms opposite arm up with the opposite knee and vise versa (about 90% of your max rate)

High Knees (High Speed)

High Knee Pyramids

- Complete each exercise with no rest in between
- Rest after all are complete
- Repeat for 4 rounds

- Go onto your hands and knees in a table top position
- Lift your knees off the ground, engage your core, and keep your spine in a neutral position 
- Move sideways by stepping to the side with one hand and leg then with the next
- Repeat for 3 steps in one direction then switch directions

Lateral bear crawls

- Lift your legs to a 90 degree angle so your knees are directly over your hips
- Push one hand into the opposite knee while pushing your knee back toward your hand (you should feel your core contract)
- Slowly lower the other arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat for 30 sec on both sides

Dead bug

- Begin in a supine position with arms overhead and legs extended up 
- Reach one arm to the opposite foot and reach for your toes
- Roll back down and repeat on other side

Alternating Jack Knives

- Lay on your side with one elbow on the ground and shoulders, hips, and ankles stacked straight
- Lift your hips off the ground and reach your free hand up to ensure proper posture
- Keep your neck in line with your spine and hold this position for the entire duration
- Repeat on the other side for the next set

Side Plank

- Lay on your stomach and lift your hands and feet off the ground while contract your back and glutes
- Start with hands at your chest and reach overhead
- Squeeze your lats and shoulder blades and bring your hands back down to your chest
- Repeat

Superman Overhead Reach

ELEV8 CORE

- Lay on your back and hold something stable behind you
- Raise your body off the floor contracting your core and lifting your feet toward the sky
- Keeping your core engaged, lower as slow as possible and repeat

Dragon flag

- Sprint at max speed for 15 seconds then rest for 45 seconds and repeat
- Keep your core engaged with good posture and eyes forward
- Pump your arms and strike with the ball of your foot
- Take it outside! If you don’t have a treadmill or prefer to workout outdoors, sprint outside or even up a hill for more of a challenge!

Sprints

W7 D3 Core + Cardio

Ashley

Perfect for a quick vacation workout! Definitely felt the burn 👏🏽

James

ELEV8 CORE🔥

You know you’re out of shape when you’re burnt out after the WARM UP!!

Jenine Cabrera

Whew. It's been a minute! Love it, let's goooooo!

TANISHA

Awesome warm up! Definitely what I needed for a workout !

Mariana

ELEV8 Warm-Up Routine

Tiana

W1 D1 Full Body Functional

W1 D2 Upper Body

W1 D3 Active Recovery

Workout was great sis. Thanks for the motivation!

W7 D3 Core + Cardio

More workouts from KÅNA by Kia