Name: Playbook - Andres Tovar - WEEK 1 - DAY 4 (Cardio/Abs)
Uploaded: 2022-03-31T05:59:01.105Z
Duration: 45 min
Description: WEEK 1 - DAY 4 (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 6 times
-  Perform that level for 30 secs and then lower it 4 times and continue going for 20seconds then repeat for 15 intervals
- When 15 intervals are done go back to your steady level for 5 mins.
 - This workout should add up to 25min

Stair master

- Start in a hollow body hold position, holding med ball overhead
- Tuck your knees into your chest with control
- Extend your legs back out to starting position
- Engaging your core throughout the movement

Hollow body med ball knee tucks

- With your arms extended holding the weight 
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side
- Use a controlled tempo 
- Each side = 1rep

Tension bicycle

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

Plank jacks

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core
- Alternative “Traditional Sit Up”

Butterfly sit up

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit up & over

- Support yourself on 4 arms 
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

WEEK 1 - DAY 4 (Cardio/Abs)

Kwame

Some videos didn’t match the exercise description

Victoria

WEEK 1 - DAY 1 (FULL BODY)

WEEK 1 - DAY 2 (CARDIO/ABS)

You mentioned alternate exercises, but provided no video for alternates

WEEK 1 - DAY 4 (Cardio/Abs)

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