Name: Playbook - Ada Jane - W4/D6 Cardio Blaster
Uploaded: 2023-11-20T05:24:37.007Z
Duration: 25 min
Description: W4/D6 Cardio Blaster

Pick three cardio activities

Choose between:  
Sprints on treadmill or outdoors, 
•Assault bike 
•Stationary Bike 
•Burpees

Or any other cardio you enjoy doing. 

For each exercise, complete:
•30 seconds on 30 seconds off for 5 rounds. 
•Rest for 5 mins before moving onto the next workout

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Battle ropes - double arm slams

Sprinting helps keep your body alive ✨

10 min warm up job 
30 secs on 30 off
X 10 rounds 
Rest for 2 mins and repeat twice.

W4/D6 Cardio Blaster

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