Name: Playbook - Mildred Sam Otuh - W4 D2 Cardio + Core
Uploaded: 2022-07-10T15:26:27.491Z
Duration: 45 min
Description: W4 D2 Cardio + Core

I can’t tell you the last time I rode a bike 😂 it was great!!:)

Maddie Sublette

Complete the two exercises back to back for 1 min each with no rest between each exercises or rounds for a total of 8 mins

Beginner level can complete 30 seconds each exercises with no rest between exercises or rounds for a total of 4 mins 


Rest at the end

-Lie on your back with legs extended and lift your legs about 6 in off the ground
-Make sure to keep the back straight and core right

6 inch leg raise

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

Plank (elbows)

Simon’s core burner

Complete 4 rounds of the following
Sprint, followed by butterfly sit-ups

Round 1: run at 70% max effort for 60 seconds followed immediately by 25 butterfly sit-ups 

Round 2: run at 80% max effort for 50 seconds followed immediately by 25 butterfly sit-ups 

Round 3: run at 90% max effort for 40 seconds followed immediately by 25 butterfly sit-ups

Round 4: run at 100% max effort for 30 seconds followed by 25 butterfly sit-ups

Rest 45-60 seconds between each round

Round 1 50 second sprint at 70% max effort
Round 2 40 second sprint at 80% max effort
Round 3 30 second sprint at 90% max effort
Round 4 20 second sprint at 100% max effort

Sprints

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

Core sprints

Steady State Cardio

Choose any form of cardio: jogging, walking, cycling, etc and complete at a low to moderate intensity

Steady state Cardio

W4 D2 Cardio + Core

W1 D1: Fit Test

Wairimu

My core is burning a lot I love it 🥵💪🏾🔥🔥

Mumu

W1 D2 Cardio + Core

Lupe

W1 D3: Full Body Circuit

W1 D4: Cardio + Core

W1 D5 Full Body

W1/D1 Intro to Summer Shred

Very well thought out circuit! Glutes and core engaged the whole time! Didn’t know I could do so many push-ups.

Liz Moree

W2 D1 Full Body

W2 D2 Cardio + Core

Great start to Saturday! Those kettle burpees gave me a run for my money!

W2 D3 Full Body

Never knew I could hold my legs up that long 😂🔥

My abs is on fire. Amazing workout 🥵💪🏾👊🏾

W2 D4 Cardio + Core

I thought my abs were sore from yesterday…omg I can only imagine what tomorrow’s going to be like 🔥💪😂

W2 D5 Full Body

No squat racks available, so missed out on good mornings 🫠 great workout otherwise though!!:)

W4 D2 Cardio + Core

Community

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