Name: Playbook - Serena Thalia - W5/D2 Cardio and abs day
Uploaded: 2024-02-21T22:29:20.784Z
Duration: 45 min
Description: W5/D2 Cardio and abs day

Kelsey Tallmadge

AMRAP 10 minutes
- Alternating one hand plank jacks (20)
- Squat jumps into calf raises (12)
- Half burpees (10)

EMOM: 10 minutes
- In and out jump squats (16)
- Plank up-downs (10)
- Sit up into tricep dip (12)

Abs circuit: 45 seconds each
- V up variation
- Full body holds
- Weighted cross-body crunch
x3

-In  a one arm plank position perform plank jacks 
-Repeat for desired rep count

*Work both arms

Single arm plank jacks

-Jump squat and land safely 
-Stand up out of squat into calf raise 
-Repeat sequence

Jump squat in to calf raise

-Perform the top half of a burpee
-No pushup 
-Repeat for desired rep count

Half burpees

Amrap

-Squat and jump out to wide squat
-Squat and jump into narrow squat
-Repeat back and forth

In and out jump squats

-Start in a plank position
-One arm at a time lower your self to your elbows
-One arm at a time get back up onto hands
-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

- Start with your back at 45 degrees, with your hands on the floor
- As you extend your legs keep your core engaged

V up variation

-Lay on your back with body fully extended
-Crunch your whole body together hugging your knees
-Release and lay flat
-Repeat

Body hold sit ups

- Lay on the ground with one dumbbell in your hand and the other on your head
- Raise your torso and leg on the opposite side
- Bring your hand toward your foot
- Come down keeping your core engaged

Weighted cross body situps

Ab circuit

W5/D2 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

Samantha French

Emily  Calabrese

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

W4/D5 Double cardio and abs day

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

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💪🏼🔥

W5/D2 Cardio and abs day

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