Name: Playbook - Serena Thalia - W2/D3 Cardio & abs
Uploaded: 2024-04-16T20:09:56.606Z
Duration: 30 min
Description: W2/D3 Cardio & abs

First workout that I do complete 😂 kinda getting stronger 💪🏻 always a killer tho

Zulma

Gina

Amber

I’ve never so sweaty in my life after a workout🔥

Waneta

ashley

AMRAP= as many rounds as possible in 10 minutes without a break.

-Perform jump squat going from wide into narrow 
-Repeat for desired reps

In and out jump squats

-Start in pushup plank position
-Lower yourself to your elbows one arm at a time 
-Raise yourself back up one arm at a time 
-Repeat

Plank up downs

- Start with your legs at 90 degrees laying on the floor face up
- Come up engaging your core
- Place your hands on the floor, and extend your arms engaging your triceps 
- Keep your arms close to your body

Sit up into tricep dip

AMRAPPPPP

-Jump into a lunge with both legs one at a time 
-Perform a jumping jack
-Repeat sequence

Lunge jumps into jacks

-Start in a stationary lunge position while holding a dumbbell elevated at arms length in front of you 
-Rotate your upper body twisting to 90 degrees from your legs
-Rotate back to center
-Repeat

Lunge ab twist

- Start with your arms extended with your knee on the ground
- Flex at the elbows to come down
- Push through your hands extending your arms to come up
- Move your arms laterally and perform another pushup

Walking pushups

Amrap 4

-Perform a crunch while on back with hips and knees both bent at 90 degrees
-Repeat for desired reps

90 degree crunches

-Lay on ground with your full body extended
-Crunch your legs and upper body towards each other hugging your knees at the top 
-Lower back to full extension 
-Repeat

Full body hold crunches

-Lay on your back with your legs bent and feet flat on the floor while your hands are behind your head.
-Crunch your knees and elbows towards each other creating a full body crunch.
-Return to starting position and repeat.

Full body crunches - light pink

- Start by laying on the floor with both legs at 90 degrees
- Bring your elbow to your opposite knee as you bring your knee towards your chest
- Engage your core make sure your lower back is on the floor

Alternating two bicycles

Ab circuit 2

W2/D3 Cardio & abs

Rayven

Could only do the set 3 times but still an amazing workout!

Christine

W1/D1 Full Body

Caela 🏋🏽‍♀️🧘🏽‍♀️

W1/D2 booty

Bill

Alex

W1/D3 Cardio & abs

Emily  Calabrese

Victoria

W1/D4 Upper body

A quick simple workout that got me sweating (I sweat very rarely)! Loveeee it 🙌🙌🙌

Jasmine MM 🐻

W1/D5 booty

I’m so happy to get back to this app now that school is over!

Alyssa

W2/D1 booty

Hailee

amrita

Janae Geonnetti

W2/D2 full body

Loved this one! Perfect amount of abs, core, and even cardio😊

Casey

Rocio

W2/D4 Upper body

Bre Celebrano

W2/D5 Booty

3rd week baby!! Let’s gooo arms are on fire

The 10 rounds killed me but I’m so happy I did it!

W3/D1 upper body

I’m seeing progress! Already lost 5 pounds!

W3/D2 booty

Holly

My favorite workout so far. Sooo challenging

I’ve never sweat so much in my life 🔥

W3/D3 full body

W3/D4 Cardio & abs

Loved this one!! Really focused on my form

W3/D5 booty

W4/D1 Cardio & abs

W4/D2 Upper body

W4/D3 booty

Sweaty and quick! I feel the change, girl!

W4/D4 Full Body

So tough but felt amazing! Week 4 completed!!

W4/D5 full body

Thanks for helping me gain 5 pounds of muscles!❤️

W5/D1 Cardio & abs

2 weeks till Florida !! Let’s get itttt 🌴🌴

W5/D2 booty

Always here to keep me having no excuses where I am ! Would love a new at home challenge for after the Holidays 😊 30/45 minutes is the best!

W5/D3 upper body

W5/D4 full body

Happy 4th workout! And finished the series!!!

W2/D3 Cardio & abs

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