Name: Playbook - Serena Thalia - W5/D1 Cardio & abs
Uploaded: 2024-04-16T20:09:56.686Z
Duration: 30 min
Description: W5/D1 Cardio & abs

Hailee

Thanks for helping me gain 5 pounds of muscles!❤️

Waneta

Emily  Calabrese

Jennifer

Double cardio day finished off with abs !

-Perform a jumping lunge for both legs
-Land in a squat position and perform a squat jump 
-Repeat

Lunge lunge squat jumps

-Start in pushup plank position.
-At a fairly rapid speed bring your knee across your body towards the opposite elbow.
-Repeat back and forth

Cross mountain climbers

-Stand with feet shoulder width apart.
-Lower into the bottom of a squat position and then one leg at a time lower yourself down onto your knees.
-Stand up bak to the bottom of the squat position one leg at a time.
-Jump out of the bottom of the squat position landing safely. 
-Repeat

Up down up squat jumps

AMRAP 2

-Start in a pushup plank position
-Preform plank jacks with your legs as you alternate front raises with your arms
-Repeat

Single arm plank jacks

-Perform a jump squat 
-Perform a squat then go into a calf raise
-Repeat sequence

Jump squat in to calf raise green outfit

-Stand with feet shoulder width apart
-Drop to hands and kick feet back to a pushup plank position
-Pop feet back towards your hands and stand up 
-Jump and land softly
-Repeat

Half burpees

AMRAP 5

- Lay on the ground with your arms extended holding the weight
- Keep your lower back on the ground
- Bring your legs up and down, keeping your abs engaged

Weighted flutter kicks

-Perform a weighted sit up 
-Alternate tucked knees as you perform the sit up 
-Repeat back and forth

Alternating one leg sit up

- Start laying face up with your legs at 90 degrees
- Hold the weight with your arms extended above you
- Come up engaging your core
- Reach the lifting the weight above you
- Come down keeping your core engaged

Weighted sit ups

-Sit on your butt with your legs and torso off the ground while holding a dumbbell in both hands in your lap.
-Rotate your upper body touching the dumbbell to the ground on one side of your body.
-Rotate the dumbbell up and over your lap touching it to the ground on the other side of your body.
-Repeat back and forth

Russian twists - light pink

Ab circuit 1

W5/D1 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 😂

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

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

Alyssa

Kayla

W2/D1 booty

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

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

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!!!

W5/D1 Cardio & abs

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