Name: Playbook - Sarati BODY - W4/D5 Cardio Push🔥
Uploaded: 2021-12-21T17:02:46.552Z
Duration: 45 min
Description: W4/D5 Cardio Push🔥

Leeza Mihalyo

Rahmeh

I am sweating!! Hah cardio days for the win 🥵

Shelbi

Super difficult! Got there in the end though :D

Tash

Great 45min cardio push for a Sunday workout 💪

Marney

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Place your hands in front of you
- Hop back landing in a plank position 
- Hop forward 
- Jump up extending your arms above you

Burpees

- Run in place 
- Lifting your knees toward your chest
- Increase speed as you feel comfortable

High knees

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Alternate sides
- Keep your core engaged
- Reach full extension at your legs

Bicycles

- 2 flutter kicks equal 1 rep
- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank twists

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

Get that heartrate up circuit⬆️ 3x

- Sit against a wall with your legs and hips bent at 90 degrees
- Curl dumbbells up toward your shoulders
- Lower dumbbells to starting position

Wall sit with 25 bicep curls

- Keep your arms bent 
- Raise your elbows up to shoulder height
- Lower slowly

Bent arm lateral raises

- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pulse 4 times at parallel position, then extend your legs to come back up

Squat pulses

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Tricep Kickbacks on right arm

Tricep Kickbacks on left arm

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Lunge step ups

Targeted Weight Cool Down 😅

W4/D5 Cardio Push🔥

Serena

Finally getting back into after stopping for a while - just as good as I remember :)!

Victoria

W1/D1 Full Body🏃‍♀️

Erin Leovy

Marlen

W1/D2 Lower Body🦵

Traci Milbrand

I would appreciate some guiding in what “one rep” means when it comes to exercise’s that includes several movements 😄

W1/D3 Upper Body💪

Did it with resistance bands for the first time. Really felt the burn! 🔥 :)

Abigail

Mawaddah

W1/D4 Stretch & Stability🙆‍♀️🧘‍♀️

… I ….AM…..DEAD 🥵 in a good way 💪🏼

Amber

W1/D5 Cardio Push🔥

Greta

W1/D6 Full Body Burn💥

Abrar

Matthew

Lori

W1/D7 REST DAY!!😴

W2/D1 Full Body🏃‍♀️

Fellicia

I feel like more legs is burning 🔥 Best Saturday is as leg day 🦵🏻❤️🔥

Bella Uzdenova

W2/D2 Lower Body🦵

Dripping in sweat three moves in but I feel amazing and so much stronger, both mentally and physically than when I started!! 💪🏼🔥

Olivia

Yesenia

W2/D3 Upper Body💪

Ashley Rorick

Shayna

W2/D4 Stretch & Stability🙆‍♀️🧘‍♀️

Savanna

W2/D5 Cardio Push🔥

Brittany

W2/D6 Full Body Burn💥

MONICA

W2/D7 REST DAY!!😴

Feeling much stronger than I did doing these week 1!

Chelsea

W3/D1 Full Body🏃‍♀️

W3/D2 Lower Body🦵

My arms feel like jello😅 feeling so good!!!

Quincy

W3/D3 Upper Body💪

Took a few days off...good one to come back to! :)

Leah Ashlee

W3/D4 Stretch & Stability🙆‍♀️🧘‍♀️

Hard but somehow pushed through. Had to cut a couple exercises in half due to work soon. A proud cry at the end helped!! I’m proud to have made it!!

W3/D5 Cardio Push🔥

I’m dripping in sweat💪🏼💪🏼😮‍💨😮‍💨loved everything

Workout was a Killer 🤟🤟🤟♥️♥️

W3/D6 Full Body Burn💥

Slept most of the day on sunday. Had to get a good rest since I have a mild cold plus was on my period so my body was exhausted.

Suemi

W3/D7 REST DAY!!😴

Felt the burn!! Perfect Friday workout💪🏼💪🏼

W4/D1 Full Body🏃‍♀️

Andrea

W4/D2 Lower Body🦵

Took me 1hr 10min to finish and I honestly felt like quitting, but I pushed through. Arms are definitely the toughest for me. Ready for tomorrow's stretches!! 😭

W4/D3 Upper Body💪

Amazing! Stretch & stability days are hard and healing at the same time. Loving this series and getting stronger every day!

W4/D4 Stretch & Stability🙆‍♀️🧘‍♀️

W4/D6 Full Body Burn💥

Went on a 2.18 mile walk with the pups. I still want to work out but I know my body needs the rest. See you again tomorrow morning!! 🎇

Finished 4 week at home workout, love how strong and fit I feel 💗

W4/D7 CONGRATULATIONS YOU DID IT👏🏼

Today is my Monday, but I finally started again after a week and a few days of not doing exercise. I have no energy but i pushed through and got it done. Just need to keep getting it DONE.

Easy but challenging at the same time 😍😍

W1/D1 UPPER BODY 💪

Loved that! We did new stuff so that was cool. A few things I'd never done before!

W1/D2 LOWER BODY 🍑

Lindsay

Turns out I have really weak abs! I felt so heavy even after the first round!

W1/D3 ABS🔥

W1/D4 CARDIO 😅

W1/D5 ARMS & LEGS 💪🦵

W1/D6 CALM/STRETCH FULL BODY🧘‍♀️

W1/D7 REST DAY 🛌

Sorry once again I meant to put 5 Starssss!!

W2/D1 UPPER BODY 💪

W2/D2 LOWER BODY 🍑

W2/D3 ABS🔥

W2/D4 CARDIO 😅

W2/D5 ARMS & LEGS 💪🦵

W2/D6 CALM/STRETCH FULL BODY🧘‍♀️

W2/D7 REST DAY 🛌

Mariah

W3/D1 UPPER BODY 💪

W3/D2 LOWER BODY 🍑

W3/D3 ABS🔥

W3/D4 CARDIO 😅

I always get excited when I get to the stretches at the end😂 I was really sweating today!

W4/D5 Cardio Push🔥

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