Name: Playbook - Serena Thalia - W4/D5 Double cardio and abs day
Uploaded: 2024-02-21T22:29:20.776Z
Duration: 45 min
Description: W4/D5 Double cardio and abs day

Samantha French

Emily  Calabrese

AMRAP 12 minutes
- Lunge jumps into jump jacks (10)
- Squat ab twists (20)
- Walking push-ups (12)

EMOM 10 minutes
- Inchworms into push-ups (10)
- Burpee into plank up-downs (10)
- In and out squat jumps (10)

Abs circuit:
- Right leg over left crunch (20)
- Left leg over right crunch (20)
- Full body crunches (15)
- In and out leg raises (10)
- Right leg up and over (12)
- Left leg up and over (12)
3x

-Perform a lunge jump with both legs
-Land and perform a jumping jack 
-Repeat

Lunge jumps into jacks

- Start in a hip-width stance
- Push your hips back as you come down
- Reach parallel and push through your heels extending your legs to come up
- Bring your knee up, rotate your torso bringing your opposite elbow to your knee
- Keep your hands on your head and your chest up

Alternating squat twists

- 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 outside

Amrap

-Standd with feet shoulder width apart
-Place your hands on the ground and walk them away from your feet until you are in plank position
-Perform a pushup 
-Walk hands back to feet and stand up 
-Repeat

Inch worm into push ups

-Lower your self to your hands 
-lower yourself to your elbows one arm at a time 
-Reverse the movement and stand up and jump like a burpee
-Repeat

Burpee into plank up and downs

-Jump wide and drop into squat.
-Jump back to narrow and perform a squat 
-Repeat back and forth

In and out jump squats outside

EMOM

-Place your right foot over your left knee as you elevate your legs.
-Perform a crunch and release
-Repeat

*Work both sides

Right over left crunch outside

-Lay on your back
-Crunch your upper body and legs together
-Release fully to lay out 
-Repeat

Full body hold crunches

-Lay on your back and tuck your knees towards your chest
-Extend your legs straight 
-Lower your legs to the ground in the straight leg position
-Repeat

In and out leg raises

- Place your hands on your head
- Keep your lower back on the ground
- Engage your abs throughout the leg movement

Up and over lifts left

Ab circuit

W4/D5 Double cardio and abs day

Hailee

First workout from you, got a sweat in and boosted my energy levels on a rainy afternoon :)

Marissa

W1 D1 lower body workout

Randi

Giorgia

Juliana

W1/D2 Cardio & abs

So hard I couldn’t even finish 🫠😅 can’t wait to do more!!

Avery

Victoria

W1/D3 Full body workout

Austin

Mandy Grace

Jordan

W1/D4 Lower body and abs circuit

Casey

Carabetta

Anne-Gabrielle Daudelin

W1/D5 Upper body and abs workout

Booty is burninnnnn🥵 LOVED these circuits!

Natalie

W2/D1 Booty and abs circuit

Great workout. Wouldn’t allow me to press 5 stars

Sectwin

Woke up dreading working out, but the results I’ve had after 1.5 weeks are too good 😅😋

W2/D2 Weighted full body workout

GIRL all I can say is 😅🥵such a good burn!

W2/D3 Booty burn circuit

Alexa Bizzigotti

W2/D4 Banded booty pump workout

W2/D5 Double cardio and abs day

Dani

Felt it all over! You have the best workouts!!

W3/D1 Booty and abs circuit

I was hoping to get my heart rate up alittle higher for a cardio workout- I added seal jacks, skaters and a few others just to really get a sweat going. Gotta lose the belly fat to tone it, great exercises though!!:)

Sweating like crazy, love these workouts !

Lindsey Starace

W3/D2 Cardio & abs

Is it 10 for each side when I lunge per a set or is it 5 and 5

Jeanine Karnila

W3/D3 Full body workout

Feeling SO much stronger compared to when I first started💪🏼🍑

My girl is turning me into an animal 🥰🤪

W3/D4 Lower body and abs circuit

brielle

W3/D5 Upper body and abs circuit

Girl. These workouts have pushed me beyond what I think I can do. Thank you so much!!!

Chelsea

Caela 🏋🏽‍♀️🧘🏽‍♀️

W4/D1 Lower body burn workout

Christine

Probably my favorite work out so far 🔥🔥

Amanda

W4/D2 Weighted full body workout

Always amazing! Helping me get back after it... getting stressed what to do after I finish ! Should I restart this 5 week program or do you have any recs of how to keep a 5 day a week workout plan ?!

Loved! But just wanted something else to do if you don’t have access to a stair master

Melissa

W4/D3 Booty burn circuit

I’m a little behind again due to getting sick but feeling much better now 💪

Alyssa

W4/D4 Banded booty pump workout

I love your workouts!!! Always feel the burn. Just wish there was alittle more variety for days we work upper body (feel its the same handful of workouts each time).Especially because I gain weight in my upper body more so and try to target/ tone the area :)

Brittany

W5/D1 Upper body and abs circuit

Kelsey Tallmadge

W5/D2 Cardio and abs day

GIRL this workout nearly put me over the edge 😅

I did 4 sets of the arm circuit because I was really feeling my arms today! Then subbed the around the world for lateral raises since I was already doing star arms💪🏼🔥

W4/D5 Double cardio and abs day

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