Name: Playbook - Sami Bossert - Full body with core focus - home - intermediate (45-60 min)
Uploaded: 2023-03-01T18:04:10.460Z
Duration: 45 min
Description: Full body with core focus - home - intermediate (45-60 min)

Barb

Superset 3 x 30sec on/ 30sec off
- Fb sumo squat with overhead reach 
- Fb bear into plank with straight arms 

Superset 3 x 30sec on/ 30sec off
- Fb alternating ball slams 
- Fb bear plank with alternating tuck  

 Superset 3 x 30sec on/ 30sec off
- Fb plank with knee tap into kickback 
- Bear knee tuck 

- Side plank- Modified 3 x 30sec each side

- With feet turned out, find a sumo squat position as you reach your fingertips towards the ground 
- As you come back to stand, reach over to one side with the opposite arm, stretching through the side body

FB - sumo squat with overhead reach

- Start in quadruped and lift knees off the ground about an inch 
- Keeping core activated, walk out into plank position (keep arms straight)
- Reach one arm forward and then the other (keep hips as still as possible) 
- Walk back to starting position w/ knees hovered just above the ground

FB - bear into plank with straight arms

Superset

- Holding a ball, find a deep squat 
- Lift the ball in a circular motion to one side 
- When you get the ball above your head, slam it down to the ground 
- Repeat this action on the other side 
- Perform with precision and speed

FB - alternating ball slams

- Start in quadruped with knees hovered above the ground (bear plank) 
- Bring one hand to opposite foot as you bring knee into your chest 
- Repeat tap on other side and return to bear plank 
- Lower triceps towards the ground into a half pushup (squeeze elbows into side body as you lower)

FB - Bear plank with alternating tuck

- On elevated surface, come into a forearm plank 
- Alternate let lifts (1x) 
- Alternate knee drops (1x)
- Keep hips stable and you move

Plank with knee tap into kickback

- In quadruped pull one knee into chest 
- Alternate sides 
- Keep shoulders over wrists
- Pull navel to spine as you lift knee into chest

Bear knee tuck

- Keep your hand underneath your shoulder, and feet stacked on top of each other, knees bent
- Press your hips toward the ceiling to make a straight line from head to knees
- Lower your hip to the floor and lift back up engaging your core

Side plank - modified

Full body with core focus - home - intermediate (45-60 min)

That lateral hop with the twist is a killer 🔥 🥵

Kate

Joleana 

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HIIT Core - Gym - Advanced [20 minutes]

Haylie H

HIIT Core - Home - Advanced [20 minutes]

Amazing complément after a 12 minutes Tabata workout 💪🏽🔥🔥🔥🔥🔥🔥

Sarah

I didn’t realize how much I would use my abs during the clams. Good booty and quad workout in addition to core!

I really enjoyed the more structured app you previously had. I do not feel the workouts are detailed and are everywhere.

Jessica

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Rebecca

Kristen

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Amanda

Kelly

Love this circuit for my cardio/an workout days ❤️❤️❤️

Heather

Advanced Core - Swiss Ball [20 minutes]

Michael

Intense core - gym (30 minutes)

Great, challenging workout! Broke a sweat even!

Shesh !!! This one is a traitor workout ! The sweat is reaaaal 💥🔥🥵🥵🥵🥵
Loved it 🍫🔥

Core - Advanced - Swiss Ball [25 minutes]

Love this core workout. It’s a nice adjunct to my other cardio and strength training workouts as I prepare for my duathlons.

Great core workout! I realized doing this that my hips are super tight, so I needed to modify the last exercise with the leg lifts. I learned that I need to be working on more hip stretching and flexibility

Core - Intermediate - Swiss Ball [25 minutes]

I never swear when I did abs and yet here I am, a sweaty mess!

Full body with core focus - home - intermediate (45-60 min)

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