Name: Playbook - Lauwencia G - Fasted cardio routine (optional)
Uploaded: 2021-01-18T11:45:29.790Z
Duration: 30 min
Description: Fasted cardio routine (optional)

Great! Burned allot. You are an inspiration!

Sjamira Roseburg

This session is a fasted cardio routine, you can do this routine 3 times a week maximum before your first meal of the day. 

Before this session take a detox shot (apple cider + lemon juice) 

Let’s do it guys 💪🏾

📸 Share your workout with me on IG, want to hear how you killing this session !

"- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary."

Option 1: Bike

- Stand with your feet hip-width apart. Lift up your left knee to your chest.
- Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High knees

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.

Front Plank

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain Climber

Option 2

Fasted cardio routine (optional)

That was so intense. Seriously thought I was gonna throw up in the middle. Thanks so much for a great workout! I know my legs are gonna feel it for the rest of the week :)

Vanessa

Very good, my legs are shaking a little...Thank you 😘

ALFONSO

Sarah Watson

Week 1 Day 1
Leg day

Week 1 Day 2
Shoulders / Back / Triceps

Week 1 Day 3
Glutes / Hamstrings

Week 1 Day 4
Active rest day (Optional)

Week 1 Day 5
Full body

Week 1 Day 6
Full Body

Igbo Nations

Simone

J’ai vraiment aimé ca fait une semaine que je suis ton programme à la maison sachant que je fesais du sport tous les jours en vu du sport que je pratique ça m’aide à garder la forme et surtout de travailler sur mes objectifs personnelles

Fasted cardio routine (optional)

Community

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