Name: Playbook - Ruba Ali - W2/D5 Core & LISS cardio
Uploaded: 2021-03-31T14:02:26.993Z
Duration: 40 min
Description: W2/D5 Core & LISS cardio

Milen

Diandra

Tharsinhi

Susie

Mimi

Claudia

Maria Garcia

Brittney

Gaby Ruiz

Ahmad

Super Circuit⭐️⭐️⭐️⭐️⭐️
Fasting & in a sweat. Love the combinations.

Tasneem

High Knees	30 secs
Sprinter Sit Ups	30 secs
Criss-Cross Mountain Climbers	30 secs
	
Winshield Wiper	30 secs
Four Point Arm & Leg Extension	30 secs
Bent-Leg Jacknife	30 secs

LISS Cardio 25-35 min

-Stand with your feet hip-width apart. Lift up your left knee to your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High knees - HB

-Lay on your back with your hands to your sides. 
-Tuck one knee towards your chest as you sit up reaching for the foot of the same leg with both of your hands.
-Reverse movement to the starting position.
-Repeat

Sprinter Sit Ups

-Start in push-up position.
-Bring one knee across your body towards the elbow on the opposite side immediately by the other leg to the opposite.
-Repeat in crossing mountain climber motion.

Criss Cross Mountain Climbers

Circuit 1

- Start by lying on your back with your arms extended to the sides. Engage your core and lft your legs to tabletop position, ensuring your knees are over your hips and your shins are parallel to the floor. This is your starting position. 

- Inhale and ensure your core remains braced. While keeping your upper body on the floor and maintaining a 90 degree angle at your hips and knees, slowly lower your knees to the right until they are parallel with the floor. 

- Exhale as you use your arms to press into the floor to brace y0our upper body as you bring your legs to the starting position. Continue alternating between right and left for the specified number of repetitions.

Windshield Wiper

- Starting on all fours, ensure that your knees are below your hips and your hands are below your shoulders. Neutral spine position and retracted shoulder blades. This is the starting position. 

- Inhale and Exhale as you engage your core. Extend your right arm and left leg until they are parallel to the floor, ensuring that your shoulders and hips remain in line with the floor. 

- Inhale while you lower your right arm and left leg to starting position. Exhale and repeat the same movement on the opposite side. 

- Continue alternating between sides for the specified number of repetitions.

Four Point Arm and Leg Ext

- Lie on your back with your arms extended above your head. Brace your core and slightly elevate your legs off the floor. This is your starting position. 

- Inhale. Bend your knees and using your core muscles, bring your knees into your chest, ensuring that your feet stay together. At the same time, lift your head and upper body off the floor so that your arms extend to your ankles. 

- Exhale. Slowly lower your arms and extend your legs to the starting position, ensure your feet do not touch the ground. Repeat for the specified number of repetitions.

Bent Leg Jack Knife

Circuit 2

Select any cardio of your choice and complete the prescribed amount of time.

Cardio LISS ( low intensity steady state )

W2/D5 Core & LISS cardio

I’m 6 month pregnant and this workout just made me feel like myself again!!! Thank you sooo much

W2/D5 Core & LISS cardio

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