Name: Playbook - Andres Tovar - WEEK 1 - DAY 2 (CARDIO/ABS)
Uploaded: 2022-03-31T05:57:18.020Z
Duration: 45 min
Description: WEEK 1 - DAY 2 (CARDIO/ABS)

This workout you has two parts. Part one will focus on intense cardio. Part two will focus on the entire abdomen.

- Warm up for 5 minutes at a steady level
- After 5 mins are up increase the level 3 times
-  Perform that level for 30 secs at maximal effort
-  Lower it to the steady level and continue going for 20seconds at calmer rate then repeat for 15 intervals
- When 15 intervals are completed go back to your steady level for 5 mins.
 - This workout should add up to 25min

Elliptical

- Arms extended 
- Keeping your shoulders off the ground 
- Keep your core engaged 
- Raise and lower your legs

Hollow body leg raises

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Lay flat on the ground with hand under your bottom for lower back support
- Raise you up until the glute come off the floor and return to the starting position 
- Tuck your knees after the leg raise and repeat the combo
- one Leg raise/ Knee tuck = 1rep

Leg raise to Knee Tuck

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Lean back at a 45 degree angle
- Tuck one knee at a time and pass the weighted ball between the legs
- Alternative Bicycles

Between the leg bicycles

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

WEEK 1 - DAY 2 (CARDIO/ABS)

Kwame

Some videos didn’t match the exercise description

Victoria

WEEK 1 - DAY 1 (FULL BODY)

You mentioned alternate exercises, but provided no video for alternates

WEEK 1 - DAY 2 (CARDIO/ABS)

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