Name: Playbook - Pauline Perina - W1/D4 Saturday - Cardio + Abs
Uploaded: 2023-10-13T15:02:21.500Z
Duration: 30 min
Description: W1/D4 Saturday - Cardio + Abs

Juliana

Virginia

Karlyn

Congrats you made it to your last day of week 1! 
Today, you are going to do a cardio and ab workout. 

You have a 15 minute treadmill workout // If you feel sore, just walk on the treadmill for 15 minutes. 

Finish your session with a quick 3 min ab workout. Perform each exercise for 20 seconds with no rest between exercises. You only have 1 round but you can do two rounds if you feel like it!

Treadmill 15 min:
• Minute 1 to 3: Warm up with steady pace 
• Min 3 to 7: incline 3 / speed 5-6 / 1 min on and 30 sec off (lower down speed or jump off treadmill) 
• Min 7 to 8: rest (speed level between 2-3)
• Min 8 to 12: incline 2 / speed 6-7 / 1 min on / 30 sec off
• Min 12 to 13: incline 1 speed 5-6
• Min 13 to 15: Cool down with a light jog or walk

Treadmill HIIT

- 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 pad or floor

Crunches

- Start lying face up 
- Engage your abs and lift both legs about 6 inches off the floor, place your hands right along the sides of your butt to give your lower back some support.
- Perform by using a crisscross motion, moving the legs horizontally out and in
- One leg lowers toward the floor as you lift the other; then continue to slowly alternate with control to create the scissor motion 
- Make sure to keep your core tight and lower back on the floor as you move your legs.
- Continue for the recommended amount of time.

Scissor kicks

- Lie on a mat on the floor, face up, legs extended. 
- Place your hands underneath your lower back and glutes so your pelvis is supported. 
- Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. 
- Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.

Leg Raise

- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart 
- Fully extend your arms down the side of your body, palms facing in
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. 
- Return to the starting position smooth motion, inhaling as you do so
- Repeat the movement, this time to your left side 
- When you have completed the movement on both sides, you have done one repetition

Alternating Heel touches

- Extend your arms above your head or Place them behind your head with your shoulders lifted off the mat. 
- Crunch up. As you bring your arms/shoulders back down, extend your legs out straight in front of you.

Arm and Leg extension crunch

- Lie on your back with both legs in the air and your head and shoulders off the ground with your hand behind your head. 
- Lower your right leg toward the floor, and twist your upper body to the left, bringing your right elbow toward your left knee.
- Keep your abs pulled to your spine, and switch legs and twist to the right.
alternating sides.

Straight-leg bicycle crunch variation

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

W1/D4 Saturday - Cardio + Abs

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Patricia

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Francheska Davila

My arms were jello the second I started LOL🔥🔥🔥

W2/D1 Monday - Biceps, Triceps, Chest, Core

April Dagley

I forgot to write my review the day of. It’s the day after and my glutes are sore!!!🔥

W2/D2 Wednesday - Legs + Abs

The run was hard for me today! Definitely a good one!!

Mariana

W2/D3 Friday - Back, Shoulder + Core

Quite the challenge ! Quick and much needed!

W2/D4 Saturday - Cardio + Abs

Loveeee these workouts ! Finally found a program for mw

W1/D4 Saturday - Cardio + Abs

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