Name: Playbook - Emily Samuel - 30 MIN CARDIO & ABS
Uploaded: 2023-10-08T00:13:32.000Z
Duration: 30 min
Description: 30 MIN CARDIO & ABS

30 min cardio and abs! let’s HIIT IT ✨
⚡️ 6 EXERCISES
⚡️ 4 ROUNDS
⚡️40 SEC WORK/ 20 SEC REST

Drive through your front foot to bring your knees to your hands, step back, then complete a split jump before doing the same thing on the opposite side

Knee tap to split jump

Jump your feet so they cross - then connect your knee to your opposite elbow- then repeat on the other side.

Cross hops to twists

Jump your feet out so your hand taps the floor/ repeat other side

Touch downs

Tap each knee before tapping each toe. Do a mini hop before switching feet!

2 knee taps 2 toe taps (cardio)

Put your hands on the floor and jump your feet back. Jump your feet back in and lift you hands off the floor

Sprawls

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

20 MIN CARDIO & ABS

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Elbows under shoulders and hands out front
- Keeping your body still, pull your elbows towards your toes and your toes towards your elbows 
- Keep entire body tight as you hold position for time

Plank (elbows)

- Keep your hand 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

Side plank

30 MIN CARDIO & ABS

SUMMER BODY SHRED 🥵

I love this workout! It’s perfect when I’m short on time but want something that kicks my butt…but in a friendly way ; )

One round or two of the high intensity.  I’m assumed 1 the way it was marked.  But not 24 minutes. Others wise perfect for getting my heart going.

Blaik

Maria

24 min FULL BODY HIIT 
(W/ dumbbells)

Antonia

Michelle

Lisa Greg-uanseru

FULL BODY SHRED 🥵🥵

Mailin

QUICK HIIT (BODYWEIGHT)
18 mins

This one was amazing not sure why it didn't let me put 5 starts but def 5 start short and so effective!!

FULL BODY HIIT

I was only able to finish 3 sets since I’m having trouble getting back my stamina after getting mild COVID. This one’s a killer though, thank you for the push! 🥵

Marga

Jillian

Sweating and amazing! Great workout :) #Sweatysundaymorning. Ty!

Jean

BODYWEIGHT HIIT

Great! I found it not to hurt my knees with the jumping!

15 MIN LOWER BODY HIIT (BANDED)

FULL BODY  (DUMBBELLS)

SHRED HIIT 😮‍💨🥵

FULL BODY FAT BURN

FAT BURN HIIT (full body)

Took some time off for the holidays but I’m back and sore !

30 MIN CARDIO & ABS

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