Name: Playbook - Pauline Perina - CARDIO + ABS/CORE
Uploaded: 2026-02-07T21:28:16.505Z
Duration: 45 min
Description: CARDIO + ABS/CORE

You have 26 minute on the stairmaster. Push yourself through 3 rounds on the StairMaster, alternating between intensity levels for a heart-pumping challenge. Add the resistance band for an extra burn! 

Then, sculpt your core with hanging knee raises, tucks, bicycles, and a solid plank hold.

Stairmaster: 3 Rounds total
- 2 minutes at level 6
- 2 minutes at level 8
- 2 minutes at level 10
- 2 minutes at level 12

Repeat the circuit 

Cool down: 2 minutes

StairMaster

- Hang from a bar and focus on activating your core
- Tuck one knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

3 sets of 10 reps

Hanging Alternately Oblique knee tucks

3 sets of 10 reps 

1. Find a sturdy pull-up bar and hang from it with an overhand grip, arms fully extended.
2. Engage your core muscles to stabilize your body.
3. Bend your knees and lift them towards your chest while exhaling. Aim to bring your knees up as high as possible.
4. Hold the tucked position for a moment, squeezing your abs.
5. Slowly lower your legs back to the starting position while inhaling.
6. Repeat for 10 reps 

Remember to maintain control throughout the movement and avoid swinging or using momentum to lift your legs. Start with a few repetitions and gradually increase as you build strength and endurance.

Hanging knee tucks

3 sets of 20-30 reps 

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

3 sets of 1 minute

1. Start by lying face down on the floor or exercise mat.
2. Place your elbows directly under your shoulders and align your forearms parallel to each other on the ground.
3. Lift your body off the ground, supporting your weight on your elbows and toes.
4. Keep your body in a straight line from your head to your heels, engaging your core muscles to maintain stability.
5. Ensure your elbows are directly beneath your shoulders to prevent strain on your shoulders and maintain proper form.
6. Hold this position for the desired duration, keeping your abdominals engaged and breathing steadily.

Remember to keep your hips level and avoid sagging or lifting them too high. Start with holding the plank for a few seconds and gradually increase the duration as you build strength.

Plank (elbows)

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More workouts like this one please! Loved the difficulty at a solid pace. Loved the compound movements and combos.

Everything on 🔥 could only do 2 rounds! But feel great and a target to work to 3 then 4 rounds 💪👍

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I wish it was a live step by step video with you doing the moves the whole time going with the flow.

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