Name: Playbook - Sweat Rewards - Week 2 D5 Core Courage 2
Uploaded: 2023-02-15T16:19:57.557Z
Duration: 35 min
Description: Week 2 D5 Core Courage 2

Dianne

I feel flat as a board….my stomach 😊

Cara

Completed, the slides were the highlight ✨️

Chenai

Exercises to help you build your core strength.

perform all the three exercises consecutively for 2 rounds. No rest between rounds. Rest for 1 min at the end of warm up.

Plank tucks - narrow to wide

Low plank dolphin crunches

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

Low plank taps

Warm Up

No rest between exercise, only at the end of a round

-Exercise can be completed without the sliders and do regular mountain climbers

Slider mountain climber

-place sliders at feet and use them to slide.
-If you are not comfortable on sliders, the exercise can be completed without.

Slider climber to toe tap

Sit up to leg raise

Slider session

Perform each exercise consecutively. After each round rest for 45 seconds.

Single leg reverse crunch

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side
-repeat on opposite side

Bird dog (table top extensions)

- Lying on the floor with your hips and knees bent to 90 degrees
- Crunch up and clap underneath your legs
- Lower with control

Crunch clap

Crunch toe touch + reach

Bodyweight

- Lay on your back with your legs elevated, shoulders slightly elevated
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Heel tap crunches

- In a seated position, place your arms behind you for support
- Tuck your knees in and out switching between narrow and wide
- Engaging your core through the movement

In & out ab tucks

- lying on the floor with your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Reverse the movement with control back to the starting position

Leg raise + hip raise

Fupa fix/ lower abs

Week 2 D5 Core Courage 2

Very challenging but isn't that wat fitness is about 😍😍♥️♥️🔥🔥

Carmen

Congratulations!! You did it

I love new challenge, I just need to commit and complete😬

ShannonMarie’

Ruth

Decide, Commit, Succeed Challenge Intro

Hussna

Omg this was an amazing workout. It pushed me from the beginning all the way to the end!

Week 1 D1 Power Dumbbells

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

I broke my toe a few months ago , so couldn’t do round 4 but I improvised . It was challenging but I did it !!! It was great!!

Leisel

Honestly, I struggled to get through this one! But I loved the burn🔥

Ashtin Anio

Week 1 D2  Functional Factors

It was a push. I’m going to do it again tomorrow.

Akua

Them donkey kicks and push up are get me all the time!!!🔥🔥

Nicole Thomas

Week 1 D3 Cardio Chaos

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

Lord my hips are sooo tight. Thank you for the hip openers.

Nisha

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

week 1 D5 Biceps & Triceps

Alexis Hunter

Week 1 D6 Core Courage

Completed l needed shoulder workout 💪🏾

Week 1 D7-Back & Shoulders

Behind a few days because of illness but still going💪🏼

Beth Shepherd

A killer ..my hands are shaking yoooh 🔥🔥🔥🔥

Week 2 D 1 - Power Play

Wow!!! This one made me throw up🤮...but I kept going💪🏽

Week 2 D2- Functional Factors 2

Looks easy but so challenging, l feel for my knees ..good workout

Wow that was wonderful and supper tough at the same time. Needed today ✨

Week 2 D3- Mobility mixer

My knees were like ( where we at with this 😂 Great workout🔥💖🔥

Week 2 D4 Cardio Chaos 2

Nice workout didn’t finish because my legs yoooh

I’m so behind now but anyway….legs are my favorite so it was great 👍🏾 🦵🏾

Week 2 D6  Quads & Glutes

Week 2 D7 - Biceps, Chest & Delts

What fingers do I have to type 😂 🔥🔥🔥🔥

Week 3 D1 Power Dumbbells 2

Tari

Week 3 D2  Functional Factors ( Round 2)

Done ! Weird to say this but it was peaceful. I did it while watching anime.

Week 3 D3- Mobility Progress Check

Week 3 D4 Cardio Chaos

Great workout after not working out for 4days

Week 3 D5 Biceps & Triceps V2

Week 3 D6 Core Courage

Missed this one yesterday so had to catch up today. 😢

Roselinda

Week 3 D7-Glutes & Quads

Week 4 D 1 - Power Push

⭐ Your mind is the factor that connects with your body..Stretch and mobility I never knew how important it is until catherine introduced to us. Whether it's been a long day at work or any kind of stretch on my body...I run straight to Catherine's app 
Definitely a change in the game ♥️

Week 4 D2- Mobility Magic

Can we have more flow with the bands instead of constantly transitioning to different one in each set. Good workout 💪

Week 4 D3 - Band behavior

Week 4 D4 Core Chisel

Ohh my 🔥, don’t know why I ever underestimated the bear crawl 🥵. Great workout 💪🏾.

Week 4 D5 Cardio Chaos 3

week 4 D6 Bis, Tris & Delts

Week 4 D7-Back & Shoulders

Week 5 D1 - Kettlebell Kick

Week 4 D2- Mobility Progress Check

Week 5 D3 - Compound Complexes

Week 5 D4 - Lower & Upper Body

You were fine, my arms are burning …tricep push ups

Day 4 nd I felt a shy kind of confident ( meaning ) challenge of can I do it 💖🔥

Week 2 D5 Core Courage 2

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