Name: Playbook - Ruba Ali - W5/D3 Cardio + abs
Uploaded: 2021-05-07T16:26:15.646Z
Duration: 45 min
Description: W5/D3 Cardio + abs

Yvette

Fidelma Maunsell

CARDIO\ABS		
Perform HIIT Cardio 		
You can pick any cardio option a stair master, cycling, treadmill, etc.		

METHOD		
20 secs ON - 40 secs OFF		
Repeat for 10 total rounds. 		
		
Begin with a 5-minute warm-up, walking/jogging. 		
ON --> As fast as you can go while maintaining proper form		
OFF --> Rest (you can either stop completely or walk it off)		
		
Once all 10 rounds are completed, you can cool off with a 5 minutes walk.		
		
ABS CIRCUIT: 		
3 EXERCISES - 3 SETS	
- Plank 30 secs
- Bent-Leg JackKnife 30 secs
- X crunch  30 secs
Rest 60 secs after each set

-Lay on your back with weights in your hands at arms length above your chest. Legs should be bent at 90 degrees at your hips and your knees.
-Extend your legs out straight keeping them elevated off the ground and then tuck your knees back towards your upper body as far as you can without rolling onto your upper back.
-Repeat

Bent Leg JackKnife

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

Plank

- 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

Abs circuit

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

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Sweating my butt off 🔥🔥🔥 always a good sign

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