Name: Playbook - The Fit Green Goddess - Sept. 7 CARDIO + CORE
Uploaded: 2023-04-01T11:08:04.488Z
Duration: 50 min
Description: Sept. 7 CARDIO + CORE

Hello Tribe! On this Wednesday, 31 years ago, I gave birth to my firstborn. Yes, I have a 31-year-old daughter. Crazy to think how fast those years have flown by.

With that being said, I never use any excuses as to why I can't get it all done! The same goes for my TRIBE! We are ALL super busy with babies, kids, work, and home life.  

You have to make YOURSELF a priority! You deserve to feel and look great every day!!

Let's crush this Wednesday with a cardio + core sesh! 

Today I am giving you a Stairmaster workout. Save the core for afterward.

If you don't have access to a Stairmaster, try the treadmill or get outside

X 3 minutes- Level 5
X 2 minutes- Level 6
X 1 minutes- Level 8
X 1 minute-  Level 7 Right side step
X 1 minute-  Level 7 Left-side step
X 1 minute-  Level 10 Every other step
X 1 minute-  Level 4 Cool it
X 1 minute- Level 15 dig deep!

X 2 minutes- Level 5
X 2 minutes- Level 6
X 2 minutes- Level 8
X 2 minutes- Level 9
X 1 minute-  Level 8 Right side step
X 1 minute-  Level 8 Left-side step
X 1 minute-  Level 10 Every other step
X 1 minute-  Level 4 Cool it
X 1 minute- Level 16 dig deep!

X 2 minutes- Level 9
X 2 minutes- Level 4
X 2 minutes- Level 6
X 1 minute-  Level 7 Right side step
X 1 minute-  Level 7 Left-side step
X 2 minute-  Level 4 Cool it

Stair Master

Get ready to feel those abs working super hard! Remember the key to SEEING those abs, is in what you are eating! More on nutrition coming your way soon!

1. Plate overhead straight leg sit up-20
2. Plank reach to dumbbell-15
3. Side  plank dumbbell reach through- 10

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

In a plank position, you’ll alternate reaching your arm straight out in front of you.
Do not wiggle your glutes.
Abs should remain tight 
Go glow

Elbow plank with reach

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank with dumbbell reach through

CORE KILLA Part one

1. Med ball V-ups
2. Russian Twists
3. Med ball overhead scissors

Medicine ball v-up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Holding a small weighted plate front of your core
- Twist your torso from side to side

Russian twists

CORE KILLA Part Two

Sept. 7 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.

Sept. 7 CARDIO + CORE

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