Name: Playbook - Pauline Perina - DAY 4 - Jump Rope + Abs/Core
Uploaded: 2023-10-13T15:02:21.276Z
Duration: 12 min
Description: DAY 4 - Jump Rope + Abs/Core

Jump rope for 7 minutes, followed by 20 sit-ups and 15 side plank dips on each side.

- Take breaks whenever necessary.
- Alternatively, try alternating between 1 minute of jumping and 30 seconds of rest, totaling 7 minutes.
- Mix up your jumps with variations like regular jumps, high knees, jumping jacks, one-leg jumps... Let your creativity flow and make it a fun experience! 😉

Jump rope

2 exercises 
No rest between exercises 
1 round

1. Lie flat on your back on a mat or the floor with your knees bent and feet flat on the ground.
2. Cross your arms over your chest, placing your hands on opposite shoulders.
3. Engage your core muscles by drawing your belly button towards your spine.
4. Slowly lift your upper body off the ground, curling forward until your elbows reach or come close to your knees.
5. Keep your lower back in contact with the mat and avoid using momentum to complete the movement.
6. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
7. Repeat for 20 reps.

Focus on using your abdominal muscles to initiate the movement and maintain control throughout. Keep your neck relaxed and avoid pulling on your head or neck with your hands. Remember to breathe steadily throughout the exercise.

Sit-ups with arms across your chest target the abdominal muscles, specifically the rectus abdominis. They can help strengthen and tone your core when performed correctly. Start with a comfortable number of repetitions and gradually increase as you gain strength and endurance. As with any exercise, it's important to listen to your body and modify the movement if necessary to avoid strain or discomfort.

Sit Up w/ Arm across chest

1. Start by lying on your side with your forearm resting on the ground, elbow directly below your shoulder. Extend straight up the other arm. 
2. Extend your legs out straight and stack one foot on top of the other.
3. Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your heels.
4. Maintain proper alignment by keeping your shoulders, hips, and ankles in a straight line.
5. From the side plank position, slowly lower your hip towards the ground without letting it touch.
6. Pause for a moment at the bottom position, then press through your forearm and lift your hip back up to the starting position.
7. Repeat for 15 repetitions, then switch to the other side.

Focus on maintaining stability and control throughout the movement. Avoid allowing your body to sag or your hips to rotate during the exercise. Keep your core engaged and breathe steadily. Side plank dips primarily target the oblique muscles on the side of your waist, helping to strengthen and tone them. Start with a number of repetitions that challenges you without sacrificing proper form, and gradually increase as you get stronger. Remember to perform the exercise on both sides for balanced development.

Side Plank Dips

Abs/Core

DAY 4 - Jump Rope + Abs/Core

Absolutely love this app easy to use and follow and workouts I can do around the house even while kids are off skl 💖

Kerry Evans

I did not expect it was difficult for me tho I used to workout and lift heavy equipment but jumping rope is just intense 🥵.

Rachelle

DAY 1 - Jump Rope + Abs

DAY 2 - Jump Rope + Abs/Core

DAY 3 - Bodyweight Circuit + Abs/Core

DAY 5 - Bodyweight Circuit + Abs/Core

DAY 6 - Jump Rope + Bodyweight Circuit + Abs/Core

DAY 8 - Jump Rope + Abs

DAY 9 - Jump Rope + Abs

DAY 10 - Bodyweight Circuit + Abs

DAY 11 - Jump Rope + Core

DAY 12 - Jump Rope + Bodyweight Circuit + Abs

DAY 13 - Jump Rope + Abs/Core

DAY 15 - Bodyweight Circuit + Abs

DAY 16 - Jump Rope + Abs

DAY 17 - Jump Rope + Core

DAY 18 - Bodyweight Circuit + Abs

DAY 19 - Jump Rope + Abs

DAY 20 - Jump Rope + Bodyweight Circuit + Abs

DAY 22 - Jump Rope + Abs

DAY 23 - Bodyweight Circuit + Abs

DAY 24 - Jump Rope + Abs

DAY 25 - Bodyweight Circuit + Abs

DAY 26 - Jump Rope + Abs

DAY 27 - Jump Rope + Bodyweight + Abs/Core

DAY 29 - Jump Rope + Bodyweight Circuit + Abs/Core

DAY 30 🎉 Jump Rope + Bodyweight Circuit + Abs/Core

DAY 4 - Jump Rope + Abs/Core

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