Name: Playbook - Alexander Karpov - W2/D2: Abs and HIIT
Uploaded: 2021-01-18T11:47:42.290Z
Duration: 20 min
Description: W2/D2: Abs and HIIT

Arturo

Daniel Jamieson

Stephen

Willy

Really enjoyed it, added side and cable crunches

Tom Samuel

Choose 1 or 2 exercises for abs or conditioning workouts like sprints, battle ropes, or play sports that you enjoy doing.

-Get onto the Roman chair
-Keep shoulders stable, chest tall, and a neutral spine 
 throughout the movement
-Raise your straight legs high to create a 45 degree angle
-Keep your toes pointed at all times (like an arrow)
-Focus on explosive positives (way up), quick squeeze at the 
 top of full contraction, followed by a slow and controlled 
 negative (movement on way down)

-Exhale as you raise your legs and inhale on the way down 

-It’s all about very conscious and controlled movements! Be 
 present

Roman Chair Straight Leg Raises

-It’s always better to do cardio outdoors as opposed to stuffy oxygen- 
 deprived gyms! Oxygen and sun will only increase the benefits of 
 cardio!
-I love to do barefooted uphill sprints (on the grass)
-By doing it barefooted you get to train all the small muscles around the 
 foot as well as the benefit of detoxification from electro-magnetic 
 pollution! 
-Adjust the number of sprints and intensity based on your athletic level!
-I personally do 25-30 sprints of 10-15 second , followed by 40 sec of 
 slow walking

Sprints

W2/D2: Abs and HIIT

Nancy

The perfect plan for me right now! I needed to get back to the basics and work on form. Love the no fluff approach!

Leslie Erwin

W1/D1 - Lower Body Workout

That was short but still felt like a good workout.

Geoffrey Morgan

I was nice and straight forward.  Thanks!

Eric Williams

One of the best chest workouts I’ve done! 💪🏼

Seth

W1/D2 - Chest Workout

Workouts lack length and intensity so far. Not tired.

Arnav Kacker

Good. Did it yesterday, forgot to mark that I completed it.

Ryan Sirlin

W1/D3 - Back attack workout

Great! I am working on building my endurance, and this definitely pushed me!

W1/D4 - Mobility +  Abs + HIIT

Jagger

Absolutely brutal. I warmed up with 5 minutes brisk pace on the stairmaster 💀

Jack Welsh

W2/D1: Lower Body Workout

Weak workout, needs more to it, I ended up adding additional chest exercises afterwards. Additionally, exercise two is labeled inc bench DB flyes, but the video is clearly inc bench press

Angela

Thank you Alex! I was a little confused with the first exercise bc it say to do 20,12,10,8,8 but then in your notes it said the last 3 sets should be 5reps. Should I do 3 extra sets after the sets you wrote there so around 8sets total? Then, the second exercise said incline dB flies but when I saw you doing it on the video you were doing incline dB press instead. Thank you bro for a great workout 🙌🏽

Nawar Rasslan

W2/D3: Chest Workout

Thank you Alexander. Love being able to work on so many new things that are going to help me to be healthier all around

W2/D4: Mobility work / abs

Pablo

Had to speed it up without rest and switch the barbell row for an upright kettlebell row. Also changed the deadlifts for flyes🤘🏼shoulders burning

David

W2/D5: Back and shoulders

W2/D6 : Active Rest

Thanks for another great workout. Sissy squats....wow I have no words. I’m going to continue to work on those. I was able to do 3x4

Holy s*** ... i tried the workout with as few breaks as possible, I’m dead. Ain’t nothing “sissy” about those squats 🔥🔥

W3/D1: Lower Body Workout

Did this right after the leg workout from the prior week 😅

Thanks for another great and challenging workout Alexander!💪🏽

W3/D3: Chest Workout

Deadpulls were a great movement. Will be adding them to further workouts.

Great workout Alexander. Just a few movements but real great combination of exercises. Thanks for your work💪🏽

Really enjoyed it, loving the mobility exercises.

W3/D4: Back Workout

Love it bro. I got to do some sprint at the beach again. Amazing connection with nature

Never been this tired from a workout in ages! Definitely going to tell all my friends about this

Samer

Struggled with mobility as didn’t know which ones to do, however did: Chest, back and shoulders. Also, did a 5 min 20 on 10 off Tabbata sprints and a 10 min swim :)

W3/D5: Mobility, Abs, + HIIT

This workout had me fooled for something easy but with the variation of compound movements you’ve added it really pushes you,  especially with great form!!

Jonathan

Thanks Alexander. Finished third week 💪🏽🤟🏽

Really good sesh again, calf’s were a bit of a killer.

W3/D6: Arms + Calves Workout

The hole program is perfect! Thx for your hard work🙏🏻

Thorsten

Thank you Alexander. This one was tough. I warmed up with some abs but it took some energy out of me to then go to squats and lunges lol

Wow, just wow! Did a foam roller session after.

W4/D1: Lower Body Workout

W4/D2: Chest + Biceps

Great workout Alexander!!💪🏽 Getting into doing that mobility work. Definitely helps my workout

W4/D4: Back and Triceps

Alexander that was an awesome four weeks of Foundation. Thank you for everything you created. Finally done with all of it but it was so worth & I definitely learned to include sprints in my workouts. Love them now especially at the beach

W4/D5: Abs and HIIT

Loved the mobility warm up and the targeting of all regions of the shoulders. Always a pleasure brother 🙏🏼💪🏼

Hunter

Hey, I just completed your Foundation workouts. Love it! What should I do next?
Alex

W2/D2: Abs and HIIT

Community

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