Name: Playbook - Sarati BODY - W4/D5 Core Blaster 💥
Uploaded: 2021-09-19T16:39:12.702Z
Duration: 45 min
Description: W4/D5 Core Blaster 💥

Options: jump rope, stairmaster, treadmill, bike

Jump rope

5 MIN CARDIO 🏃‍♀️ (treadmill, bike, jump rope, stair master)

Stability ball pikes

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Dip your hips to one side, keeping your lower back flat by pulling your belly button into your spine and squeezing your abs.
- Bring your hips back to center, then dip your hips to the other side and back to center.

Plank Twists

- Place your hands under your glutes
- Raise your legs keeping them extended
- Reach 45 degrees and lower your legs 
- Keep your core engaged

Leg Drops

Circuit 1

- Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor.
- Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet and hold.

V Hold

- Kneeling on floor gripping ab roller 
- Keeping your back and arms straight
- Engaging your core roll the ab roller back towards your knees

Ab rollout

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian Twists

Circuit 2

- Raise your legs keeping them as straight as possible
- Reach waist height and lower them

Hanging Leg Lifts

- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times while you jump out your legs, and back in to starting position.

Plank Jacks

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain Climbers

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Raise your legs keeping them as straight as possible
- Keep your back on the pad

Hanging Leg Hold

Circuit 3

Inverted sit-ups

Inverted russian twists

Inverted hold

Circuit 4

Stairmaster

W4/D5 Core Blaster 💥

Lexy

W1/D1 Upper Body💪

Couldn’t finish due to time limitations (my bad planning) but it was a great workout

Becca

I’m exhausted!! The longest and the hardest leg day I’ve ever done. Amazing!

W1/D2 Lower Body🏋️‍♂️

Definitely felt the burn and it tested my balance for sure!

Hannah Martin

Chloe

W1/D3 Full Body🏃‍♀️

First time using the squat bar ever! And went pretty good! Learning so much about my body and getting some confidence with the exercises and weight!

Brandon

Mackenzie Winter

This was perfect, something fairly quick, but I still felt like I got a good lift in. ✨💪🏼

marissa guthrie

W1/D4 Chill Day😎

It was great! Finished it all in a good amount of time!

Carol

I couldn’t do the hanging leg and ab rollout. It was way to hard for me, my arms are not strong enough to do push ups and obviously I couldn’t do those exercises, would be great to have modifications in exercises that involve a lot of arm strength, but the rest was great!

Brissa

W1/D5 Core Blaster💥

Ashley

Definitely a great workout. Really worked me today!

W1/D6 Arms & Legs💪🦵

W1/D7 REST DAY!!! 😴

One of my favorite go-to workouts. A little bit of everything, with a good 
intrinsic burn 🔥🙌🏻.

Samia

W2/D1 Upper Body💪

Lyricc

Such a great workout! Love this program!!

Faith

W2/D2 - Lower Body🏋️‍♂️

Patricia

W2/D3 Full Body🏃‍♀️

Great workout, but maybe a video on how to choose the right weight for you!

W2/D4 Chill Day😎

W2/D5 Core Blaster💥

Sooo much better. I think I’m over doing the weights. I’ve been maxing out, but I’m realizing that’s wrong? What percentage do you recommend? I also think I may do your beginner workouts on days I feel horrible with extra cardio. Thoughts?

Stephanie

I am in love with your workouts girl! You saved me about $150 a month, as your my new personal trainer. What workouts would you recommend to reduce underarm fat?

Brooklyn

W2/D6 Arms & Legs💪🦵

W2/D7 REST DAY!!! 😴

Enid

W3/D1 Upper Body💪

W3/D2 Lower Body🏋️‍♂️

After taking a few months off, I jumped back into these workouts with this one first and it was excellent!

Kristin

W3/D3 Full Body🏃‍♀️

W3/D4 Chill Day😎

Rebecca

W3/D5 Core Blaster💥

W3/D6 Arms & Legs💪🦵

W3/D7 REST DAY!!! 😴

Omg. I’m sooo much stronger and my cardio has drastically improved. I’ve finally gotten my body on board with this level of workout, and I feel amazing. I’m 100% going to keep this up after the four weeks.

W4/D1 Upper Body💪

Back spasmed today during deadlifts, so I had to stop early stretch. I’ll try again tomorrow :)

W4/D5 Core Blaster 💥

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