Name: Playbook - Shianne Koehnle - Cardio+ Core
Uploaded: 2024-01-24T11:16:21.624Z
Duration: 45 min
Description: Cardio+ Core

Working on that cardio and strengthening the core

Jog for 5 min at an incline of at least 3

Warm up

Jog on the treadmill at a good pace for you for 30 sec. Then hop off for 30 sec

HITT

- Jump rope with the rope passing under your feet once each jump
-Keep elbows close to body and just move forarms

Jump rope

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

3 timed exercises to get the core burning and working

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Making small movements come up and reach for the back wall, keeping the core tight

Small crunches

-Make sure feet are close to the butt as possible
-Keep shoulders off the ground, hand behind head for stability if you need it
-Reach as far as you can down to the shoe, squeezing the core