Name: Playbook - Michelle Kalinski - Low Impact Core & Cardio
Uploaded: 2024-04-08T15:53:57.666Z
Duration: 45 min
Description: Low Impact Core & Cardio

Workout directions: 

•WARMUP- Begin with foam rolling and stretching each body part listed for 30 seconds each. From there, move onto the warmup circuit and perform each of the exercises listed back to back with no rest for 2 rounds. The goal here is to get your body ready for movement so don’t worry about going fast.

**REST 1 MINUTE BEFORE MOVING ON TO THE PYRAMIDS**

•PYRAMIDS- These are your primary movements where the focus is on gaining power and strength. As the reps go down, your weight used should increase. Be sure to give yourself enough rest between sets. Anywhere from 45 seconds to 2 minutes depending on how heavy you decided to lift.  

**REST 1-2 MINUTEs BEFORE MOVING ON TO THE SUPERSETS**

•SUPERSETS- **A superset is 2 exercises performed back to back with minimal rest between the 2 exercises in the set.**This portion has 2 supersets. You are going to do the first superset 3 times resting 30 seconds between each round. Once you finish the first superset, rest for 1 minute and move onto the 2nd superset. Same directions apply to this second one as the first. 

**REST 1 MINUTE BEFORE MOVING ON TO THE FINISHER**

•FINISHER LADDER- This is the last portion of your workout and is optional. You are to go up and down the rep ladder between the 2 exercises listed. So 12/2, 10/4, 8/6, 6/8, 4/10, 2/12

•COOLDOWN- When you finish the last portion you will move to the cooldown. Hold each specified stretch for the time stated. 

CONGRATS!! YOU HAVE COMPLETED YOUR WORKOUT!

Foam Rolling- TFL

TFL Stretch

Foam Rolling-Calves

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and push your glutes up and back
-Alternate bending one knee at a time while keeping the other fully extended to get the full stretch in the calf
-Complete for specified reps or time for each side

Muscle focus: calves

Down Dog Calf Pump

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
-Alternate between the two sides for specified reps on each side


Muscle focus: deep core muscles, more specifically the transverse abdominous, pelvic floor, and erector spinae

Dead Bug

- start by lying down on the mat feet extended
- engage your core and begin to lift your legs slightly off the ground
- Lift one leg up, pause and lower back down only as far as the lower back will allow as it should remain glued to the mat. 
-Repeat sequence on the other side
-Complete for specified reps or time


Muscle Focus: rectus abdominis (6 pack muscle)

Alternating Leg Raise

Walking Hip Circles

Warmup Circuit

- Begin by lying supine with legs straight and hands above your chest with weight in hand
- Roll your shoulders off the floor, do not pull with your hands and come to seated
- Lower back down with control
- Complete for specified reps or time


Muscle focus: core, abs

Weighted Straight Leg Sit-up

- From a seated position with knees bent and feet off or on the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
-Complete specified number of reps for each side


Muscle focus: obliques

Russian Twist

- Place your arms extended by your sides or behind your head
- Raise your legs until you reach 90 degrees
- raise your hips off the ground
- lower back down with control

Muscle Focus: rectus abdominis (6pack muscles)

Reverse Crunch

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Muscle Focus: full body

Inchworm

Superset 1

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Muscle focus: core

Modifications: Sliding Knee Tuck, Stability Ball Knee Tuck, Bent Leg Raise, Bent Leg Jackknife

Hanging Knee Tuck

-Start in high plank position
-Engage your core and step your right hand and foot to the right. 
-As you go to bring the left side over, come down onto the forearm and follow with the right side. 
-Push back up to the palms on the left then the right. 
-Now take a step towards the left and repeat the above sequence with the right side. 
-Alternate between the 2 for specified reps or time 
(Split the number of reps between 2 sides) 

Muscle Focus: shoulders, core

Lateral Plank Walk & Commando

Superset 2

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor


Muscles Targeted: rectus abdominus (6 pack muscles), obliques (side abs)

Crunch

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

Muscle focus: core

Low Impact Core & Cardio

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