Name: Playbook - Nikki Font - W6/D5 Abs & Cardio
Uploaded: 2023-12-30T00:22:23.861Z
Duration: 25 min
Description: W6/D5 Abs & Cardio

** Start workout with 10-12 minutes of incline walking on the treadmill

What you will need :

- dumbbells

Complete all reps in each exercise to equal 1 full round.

Rest for 45 seconds between rounds.

Perform all exercises slow and controlled.

- Sit on the floor with feet shoulder width apart and a dumbbell directly above your face
- Press the weight up while lifting your body off the floor
- When your torso is 90 degrees to your legs, slowly roll back down to a lying position

DB Overhead Sit Ups

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

DB Russian Twist

- Place your arms extended close to your body 
- Raise one leg until you reach 90 degrees
- Alternate Legs as you come back down with out touching the floor

Alt. Leg Raises

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Perform each rep, slow & controlled
- Left/Right = 1 rep

Mountain climbers

Place feet flighty wider than shoulder width apart with your heels on the ground and knees bent

Place hands behind your head and elbows out

Bring your opposite knee to your opposite elbow, engaging your core

Left/Right = 1 rep

Knee to Elbow Crunch

Start in a high Plank

Keep core tight while stepping one leg out to the side. Bring that leg back to start, then repeat on other side to = 1 rep.

You should feel this in your obliques!

Plank Toe Taps

W6/D5 Abs & Cardio

Melissa

Katie

I'm just getting back into the gym, and this is a good workout for that, but I wouldn't call it beginner at all. Beginners be cautious and maybe have a spotter to check form on dead lifts and hip thrusts. Keep your spine neutral to avoid injury. I believe dead lifts should be done without weight or low weight first to make sure form is correct. I first did them with a trainer years ago without weight holding a dowel rod along my spine to ensure a neutral spine.

Kristen Bennett

W1/D1 Glutes & Hamstrings

Michelle

Michael

Feelin the burn for suree good for beginners!

W1/D2 Back & Bis

Howard

Crystal

Nice variation of moves could feel it working different areas well x

Kate

W1/D3 Glutes & Quads

Loved it. Feels like I went hard and I love that. Thank you so much for what you do!

Amanda

W1/D4 Chest, Shoulders, & Tris

Natalia

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

W1/D6 Legs

Needed to use my rest day on day four to let some soreness pass and get some dynamic stretching in! This program is AWESOME

Ashlee

W1/D7 REST

Grayson

W2/D1 Glutes & Hamstrings

W2/D2 Back & Bis

Emily

W2/D3 Glutes & Quads

I was able to lift heavier this time around!!

memory

Khalid

W2/D4 Chest, Shoulders, & Tris

Aida

W2/D5 HIIT

Samantha

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

W3/D2 Back & Bis

Kaleigh

Sometimes when I do an exercise, I’m like “this isn’t really doing anything or I’m not feeling anything”. Well that exercise was with hip thrusts and I decided today to put more weight on and I had no idea such a burn could exist in my glutes, but pain is temporary🥲

Elizabeth

The hip thrust triset will be the death of me. My quads are killer

W3/D3 Glutes & Quads

W3/D4 Chest, Shoulders, & Tris

Tdens

W3/D5 Abs & Cardio

W3/D6 Legs

W3/D7 REST

I'm not sure what I'm doing wrong but whenever I do cable kickbacks I feel it in my lower back only?

W4/D1 Glutes & Hamstrings

W4/D2 Back & Bis

W4/D3 Glutes & Quads

W4/D4 Chest, Shoulders, & Tris

Love weight lifting, hate cardio, and hiit and abs 😂

W4/D5 Abs & Cardio

Madeline

W5/D6 Legs

W4/D7 REST

Today was weird for me. I’m not physically tired but it’s like I don’t have the energy to finish the workout. I’m not sure if it’s because my period is coming up or that I didn’t workout for a few days.

W6/D5 Abs & Cardio

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