Name: Playbook - Leah Casciano - W1/D2 Cardio & Core 💪🏼💦
Uploaded: 2024-03-18T17:32:50.503Z
Duration: 90 min
Description: W1/D2 Cardio & Core 💪🏼💦

Loved this cardio day. Needed the sweat and core burner!!

Amber

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!

Put on a timer and a playlist (check my public profiles on my insights page 🤩) and get to work! 

The positions are suggestions to give you a guide on how to stay on the bike, however, it is suggested to get comfortable with your music and ride to the rhythm. 🎶 💪🏼💦

- Set the bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal with your butt in the seat
- Use both your arms and your legs to increase speed

Spin Bike 1st Position

- Set the bike so your knees are slightly bent when extended
- Place your hands on the handles reached forward and begin to pedal with your hips and hurt lifted off the seat
- Use your legs to increase speed

Spin Bike 3rd Position

- Set the bike so your knees are slightly bent when extended
- Place your hands on the handles, stand tall, and begin to pedal
- Use your legs to increase speed

Spin Bike 2nd Position

45min SPIN 💦

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

W1/D2 Cardio & Core 💪🏼💦

Amazing pump. Great start on working on next years goals

Savannah

W1/D1 Upper Body & Cardio 💪🏼💦

Wow this was a tough one, but worth it!! Loved the trap bar movements

W1/D3 Lower Body & Cardio 🍑💦

My body is shaking. This full body workout was killer!!!

W1/D4 Full Body & Cardio

Leah said we’re gonna build some legs whether you like it or not on this one. Sheeeesh

W1/D2 Cardio & Core 💪🏼💦

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