Name: Playbook - YOGOSKENZ . - 💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝
Uploaded: 2024-02-23T05:28:35.933Z
Duration: 20 min
Description: 💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝

Callie Peone

Simar

Leticia Lopez

Tough, but fun!! Loved having the videos and the check off for each set too

Jordan

Giulia

Yay for sweaty at home workouts during this Carona Virus dilemma💚🦠

Isabel

This felt great! I live seeing Costa Rica since is cold and rainy where I am right now.

Sabrina Toebben

Christina

I can’t believe it! I held a plank for 3 freakin minutes! Whooo hooo! I never thought would be able to do that! Thanks for kicking my core in to shape for me to do things I thought were impossible🤗

I really loved this one! It has been one of my absolute favorites! Thanks!

Dana

This is just FUN! I swear. 😂 It’s a good mix of keeping a moderate heart rate while building fire in the arms & core by doing exercises that use them both, AND by isolating them. 
We went thru this all TWO TIMES, and ended with a max plank challenge, so mentally prepare yourself there. Keep moving! I didn’t give them breaks ha ha 😏 I hope you enjoy this as much as we did in Costa Rica!

Warm up

Warm up part 2

V-Ups

Plank jumps

Chatarunga - push up to down dog, lower back to chatarunga, and so forth

Chatarunga to Down Dog push ups

If you jump up into a tuck handstand, control your descent! 
If you’re donkey kicking, get those heels to your butts!

Tuck jumps // donkey kicks

Push-up - Roll - V-Up

Forearm plank tri-taps

Lifted means you’re lifting your upper body too- no leg raises laying your head down. Get your head up, tuck your chin to your chest, use the upper core and hold your shoulder blades up and off the ground too- keep a hollow body and contact with the ground under your lower back as you lower your legs!

Leg lifts (Lifted)

Same form as previous exercise, except now we’re isolating each leg.

Single leg 5 sec holds

Oblique tick tocks

These are meant to be pulses- again, shoulder blades and head lifted, tuck into a ball, and you’re using your core to pull your hips up in the pulse. If it’s not hard, you’re not doing it right, trust me!

Crow Crunch pulses

Goals: 
Beginner: No less than 30 seconds, you got this! Aim for 1 min! 
Moderate: If you can hold a 1 min plank no problem, shoot for 3 minutes! 
Advanced: Commit to 5 min right now! 
Tip: Maintain good form, but allow yourself to adjust, move from one hand to the other, it helps.

MAX plank hold

💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝

Kassi

Jessi

PUSH-PULL-LIFT 💪🏽

Holy smokes, that was intense! Arms and abs are on 🔥!!

Taylor

GRIND TIME (upper body)

Sara

True Arms & Abs

How do you get so far up on the block presses??

Grunt Work💪🏽

This one always gets me so good!! Thanks.

WALL WORK (core)

Sara Brown

15 min workout - 10-5 Rep Circuit

Phew!! That was a challenge!! Definitely need some practice on those first jump toe touches!! Eek!!

Amanda

Definitely a good one! Quick and intense for arms and abs❤️

Valerie

3MIN Explosive Upper Body Circuit

Hannah

Erin

Great! Will be doing this again!! Loved the focus on the form💕

🔥CORE >> CRUNCH << MUNCH.😺

Loved this! The modifications are great because I didn’t have a bench or pull-up bar but I still got a great workout in.

Love doing this one after a long run. This is honestly my favorite workout of yours

🏗 CORE CONSTRUCTION 🚧

Been working out for around 6-7 months with only about two weeks off, and I finally got all the way through!!😂 amazing workout!

Jamie

Been coming back and doing this every few weeks to check improvement, and while I still can’t do it without breaks😅 I’ve gotten much better! Amazing workout!

Couldn’t do all of it, but since I just started I’m happy😂 amazing workout!

💪🏽 Arms & Core 🔥@ the Retreat in Costa Rica! 🏝

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