Name: Playbook - The Fit Green Goddess - Cardio + Core
Uploaded: 2023-04-01T11:08:04.483Z
Duration: 55 min
Description: Cardio + Core

In this workout you will focus on core cardio and more core and more cardio! This is a fun one and it breaks up the monotonous long drawn out cardio sessions. This is a great way to burn some calories give your other muscles a break and really zone in on those core muscles.

(Giant set)
Three rounds of these moves, all 15 reps

❌ Bench reverse crunch with medicine ball between knees 
❌ Swiss ball crunch 
❌ rope kneeling crunch

- Place your arms extended by your head gripping sides of a bench. 
- with a weighted ball between your knees, roll your legs in until they reach your elbows.
-modify by not using the ball

Reverse crunches on bench with med ball

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

Kneeling rope crunch

Round one: 3

For this round you will take six minutes and hop on a treadmill or a truck or your street and get ready to walk jog and run.

🏃‍♀️ 2 minute walk @ 4.0
🏃‍♀️ 2 minute jog @ 6.0
🏃‍♀️ 2 minute run @ 6.3

- Run at a good pace for you. You will see specific numbers and those are the numbers that I will run and walk at please feel free to run at a pace that is best for you
- Increase speed and intensity as you progress

Running

CARDIO!

(Giant set) You will do all three of the ab  moves, three times, back to back, 15 reps.

❌ bent knee sit up with med ball between knees-
❌ Swiss ball pikes- modify by doing knee ticks
❌ Plank hold- 30-60 second hold

- Lying face up with knees bent and feet flat on floor
- Hold med ball between your knees. 
- Curl head and shoulders off the floor engaging core, keeping chin up. 
- Bring the ball in front of body as you sit up, allowing your elbows and knees to touch. 
- Return to starting position under control

Med ball sit up

- Start in plank position.
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Lower yourself back to the starting position"

Pike

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Round two: 3

In this round of cardio you will do 24 minutes of walking jogging and running on the treadmill. This is interval cardio.

3 minutes walk @ 3.7 incline 7%
3 minutes jog @ 6.0
3 minutes walk @ 3.8 incline 8%
5 minutes run @ 6.5
5 minutes walk @ 3.6 incline 9%
5 minutes jog @ 6.0

Cool down

CARDIO

Cardio + Core

Core crusher

Not sure if I did the core rope crunch right. What weight should I have used? And those pikes are killers. Nice way to close out the week.

Cardio + Core

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