Name: Playbook - Ruba Ali - W4/D5 Core & LISS Cardio
Uploaded: 2021-03-31T14:02:27.097Z
Duration: 60 min
Description: W4/D5 Core & LISS Cardio

Diandra

Tharsinhi

Claudia

carolina Gomez

Farida

X Plank	30 secs
Reverse Crunch	30 secs
High Knees	30 secs
	
Side Plank Hip Lift	30 secs (:!5 per side)
Leg Lifts	30 secs
Bicyles	30 secs

LISS Cardio 30 - 40 min

-Start in a plank position on your hands.
-Elevate your hip towards the ceiling on a pike position as you reach across your body with one hand touching your foot on the opposite side.
-Return your hands and body back to the starting position.
-Repeat to the other side.

X Plank

-Lay flat on your back with your legs band at 90 degrees elevated off the ground.
-Tuck knees towards your chest bringing your lower back slightly off the ground.
-Release legs and repeat.

Reverse crunch

-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

Circuit 1

- Start by lying sideways with your right forearm firmly placed on the floor. Ensure your elbow is directly below your shoulder and that your forearm is parallel (in line with) the end of your mat. 

- Using your obliques, gently raise your hips. Place your feet one on top of the other or place one foot on the floor in front of the other-- whichever is more comfortable. This is the starting position. 

- Inhale and gently lower your hips towards the mat. Exhale and elevate your hips to return to the starting position. Repeat for half the specified amount of time before completing the remaining time on the other side.

Side Plank Hip Lift  ( 15 sec each side )

-Lay on back with your legs slightly elevated off the ground and your hands at your sides on the ground.
-Raise your feet and legs up until the bottom of your feet are facing the ceiling.
-Lower your legs back to the starting position and repeat.

Leg lifts

- Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head. 

- Contract your core, drawing in your abdomen to stabilize your spine. With your hands gently holding your head, pull your shoulder blades back and raise your knees to about a 90-degree angle. This is your starting position. 

- Exhale and slowly go through a bicycle pedal motion, bringing one knee up towards your elbow while straightening the other leg.

- Rotate your torso so you can touch your elbow to the opposite knee as it comes up. Continue to alternate sides for the specified time.

Bicycles

Circuit 2

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

Cardio LISS ( low intensity steady state )

W4/D5 Core & LISS Cardio

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

W4/D5 Core & LISS Cardio

Community

More workouts from Ruba Ali