Name: Playbook - Serena Thalia - W3/D4 Cardio & abs
Uploaded: 2024-04-16T20:09:56.654Z
Duration: 35 min
Description: W3/D4 Cardio & abs

Alyssa

EMOM= every minute on the minute for 10 minutes 

AMRAP= as many rounds as possible in 10 minutes 

(Message me if you have any questions ! )

Every minute on the minute perform the following exercises and ret the remainder of minute

-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

EMOM 2

-Lower yourself down into the bottom of a squat.
-Perform 4 punches and then place your hands on the ground between your feet.
-Pop your legs back into a plank position.
-Pop your feet back forward and stand back up into the bottom of the squat.
-Repeat

Punches into half burpee

-Start in a pushup plank position.
-Pop legs apart and then bak together. 
-Repeat

Plank jacks -light pink

- Start with a narrow stance
- Hop landing in a wide squat position, touch the floor and hop back up to the starting position
- Keep your chest up, a neutral spine, and increase speed as you feel comfortable

Alternating squat toe taps

AMRAP 3

1 rep= elbow to knee AND leg extension reach

R Cross body crunch into leg extension reach

1 rep = elbow to knee crunch AND leg extension reach

L Cross body crunch into leg extension reach

Crunches

Frog extensions

Core

W3/D4 Cardio & abs

Rayven

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

Christine

A humbling start to the 5 week program. I am feeling on fire and so motivated to get stronger 💪🏼

Lindsey

W1/D1 Full Body

Caela 🏋🏽‍♀️🧘🏽‍♀️

Only did 4 sets but this was challenging and I enjoyed the burn 🔥

W1/D2 booty

Bill

Alex

Woop! Did this with my boyfriend! He’s gassed 😂

Emily  Calabrese

W1/D3 Cardio & abs

Victoria

W1/D4 Upper body

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

Jasmine MM 🐻

W1/D5 booty

Waneta

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

Kayla

W2/D1 booty

Hailee

amrita

Janae Geonnetti

W2/D2 full body

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

Zulma

Gina

Amber

W2/D3 Cardio & abs

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

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!!!

W3/D4 Cardio & abs

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