Name: Playbook - Leah Casciano - CARDIO & CORE // 30s On x 10s Off
Uploaded: 2024-03-18T17:24:00.659Z
Duration: 36 min
Description: CARDIO & CORE // 30s On x 10s Off

Leah

The amount of sweat right now! Girllllllll, this was awesome! The hollow hold section got me good 🥵

Gianna

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping intensity high.

12-minute AMRAP (as many reps/rounds as possible)
30s Work (one movement at a time) — 10s rest between movements

—— perform movement 1 for 30-seconds then rest for 10-seconds
—— repeat by cycling through the three movements until the clock hits 12-minutes

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor while rocking your toes and fingers back and forth towards the floor

Hollow Body Rocks

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Cardio Core // Hollow Positions

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Core Cardio // Planks

- Begin in a push up position with a kettlebell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

KB plank pull through

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

CARDIO & CORE // 30s On x 10s Off

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