Name: Playbook - Ruba Ali - W4/D3 Cardio + abs
Uploaded: 2021-05-07T16:26:15.630Z
Duration: 45 min
Description: W4/D3 Cardio + abs

Yvette

Jennypher

CARDIO\ABS		
Peform LISS Cardio 		
You can pick any cardio option a Stairmaster, cycling, treadmill, etc.		
		
METHOD		
30-45 mins Low-Moderate Intesity 		
				
ABS CIRCUIT: 		
4 EXERCISES - 3 SETS	
- Plank	30 secs
- Bent-Leg JackKnife 30 secs
- X crunch 30 secs
- Sprinter Sit-Ups 30 secs
Rest 60 secs after each set

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

Cardio LISS ( low intensity steady state )

-Start in an elbow plank position
-Hold position for time while activating core

Plank

- 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

- Lie on your back with your feet hip-width apart. Bend your knees and place your hands behind your head. Retract your shoulder blades and brace your core. This is your starting position. 

- Inhale. Exhale and use your core muscles. At the same time, lift your right knee towards your left elbow and left elbow towards your right knee. Avoid pulling on your neck, instead use your abdominal to lift your knee and arm off the ground. 

- Inhale and lower your leg and arm to the starting position. Alternate sdes for the specified number of time.

X Crunch

-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

W4/D3 Cardio + abs

Elizabeth

Tharsinhi

W1/D1 Quads + hamstrings

Maha Mustafa

W1/D2 Chest + back

Nikki

I did a 20 min HIIT workout and that quick abs session. I feel great 👍🏽

Milena

Behnaz

W1/D3 Cardio + abs

Anette Solveig Grasmo

Millie

W1/D4 Legs + glutes

W1/D5 Shoulders + arms

Elvira

W2/D1 Quads + hamstrings

aida nafal

Sweating my butt off 🔥🔥🔥 always a good sign

Sarah

W2/D2 Chest + back

Alexandra

Keimani

W2/D3 Cardio + abs

W2/D4  Legs + glutes

W2/D5 Shoulders + arms

W3/D1 Quads + hamstrings

W3/D2 Chest + back

It was amazing my abs were  burning thank you lol

W3/D3 Cardio + abs

I feel the bun and I feel amazingly proud thanks

🏋🏽‍♀️🦾🔥🔥🔥🔥 Fire !!!!

W3/D4 Legs + glutes

W3/D5 Shoulders + arms

My legs are dying 💪🏾🙃 thanks 🔥

W4/D1 Quads + hamstrings

Superset 3 is missing an exercise I think

Zainab

I think your missing a workout In superset 3?

W4/D2  Chest + back

Divine Kalenda

W4/D4 Legs + glutes

Ornela

W4/D5 Shoulders + arms

W5/D1 Quads + hamstrings

Katrina

W5/D2 Chest + back

W5/D3 Cardio + abs

Hey Ruba! I’ve been following your program and loved it so far! My progress has been amazing. Thank you! 😊😍🤩

Good theres some glitches, the tomer was gone on some of the circuits n there was oke that only said 1 rep each

W4/D3 Cardio + abs

Community

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