Name: Playbook - Leah Casciano - Cardio & Core 💪🏼💦
Uploaded: 2024-03-18T17:23:31.887Z
Duration: 90 min
Description: Cardio & Core 💪🏼💦

Warm-up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving before each workout.
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥


Equipment being used in these workouts will be found in any standard commercial gym!

Spend time moving through each exercise and allowing your body to get properly loose and warm. Spend extra time where you need it and skip over anything you don't need.

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Kneeling hamstring stretch

- Lay on your knees with your glutes on your feet
- Bend your shoulders backwards towards the floor
- Prop yourself up as needed; keep your knees and shins planted on the floor

Laying Quad Stretch

- Standing on one leg, lift the opposite leg behind you
- Grab your foot with the opposite hand and pull up

Standing Quad Stretch

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Running Prep

Move through these exercises at your own desired pace and intensity. This section is intended to be done as one continuous workout, amplifying form and positions the entire time. Hold your positions and move slowly.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank hip taps

- Hands & wrists under shoulders
- Keep entire body tight as you hold position for time

Plank (palms)

- 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

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start in a boat position
- lean out while staying above ground and keeping core engaged
- Come back to boat position

In & outs

CORE

Cardio & Core 💪🏼💦

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Bodyweight Circuit

Amber

Alessia

Arms & Abs 💪🏼💦

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

Cardio & Core 💪🏼💦

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