Name: Playbook - Andres Tovar - WEEK 10 - DAY 4 (Cardio/Abs)
Uploaded: 2024-01-05T18:29:52.608Z
Duration: 45 min
Description: WEEK 10 - DAY 4 (Cardio/Abs)

Leonardo

You will focus on building your cardiovascular strength using a circuit format and strengthening your entire abdominal.

- 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

Stairmaster

- Hold yourself up on the machine
- Point toes down 
- Raise your legs as high as you can

Captain chair leg raises

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay on the floor with your leg up at a 90 degree angle
- Place the weighted plate on your shins
- Grab the plate and bring it overhead while extending your legs straight out and return to the starting position 
- After bring just your hands overhead and return to the starting position to repeat the process

Plated Table Top

- Lay flat on the floor
- Opposite knee and hand will come up in a crunch motion
- Each crunch = 1

Ab Sprint

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Hold a plank and keep hips leveled
- Rotate clockwise one time and counter clockwise one time for a total of 1 rep

Stability Ball Plank Circles

WEEK 10 - DAY 4 (Cardio/Abs)

I superset everything. The only way I had enough time to fit it all in. Solid workout.

John

Haven't worked out in over 5 years. Felt great definitely a bruiser. Love it

KORIE

Carlos

Week 1 - Day 1 (Arms)

Dexter

I’m not sure about this yet. Workouts take forever. Not sure I have enough time

Nice flow through the muscle group . Allowed me to go heavier all the way to the end

Andrew

WEEK 1 - DAY 2 (Legs)

Jarrad

WEEK 1 - DAY 3 (Chest)

WEEK 1 - DAY 4 (Cardio/Abs)

Jordan

WEEK 1 - DAY 5 (Back Attack)

Good workout but had to add in some rear delts

Edgar

WEEK 1 - DAY 6 (Shoulders)

Marco Niemi

Week 2 - Day 1 (Arms)

WEEK 2 - DAY 2 (Legs)

Jesse

WEEK 2 - DAY 3 (Chest)

WEEK 2 - DAY 4 (Cardio/Abs)

WEEK 2 - DAY 5 (Back Attack)

WEEK 2 - DAY 6 (Shoulders)

Week 3 - Day 1 (Arms)

WEEK 3 - DAY 2 (Legs)

Sustituted inclines instead of flat. Incline dumbbell fly’s instead of machine. My chest is jacked

WEEK 3 - DAY 3 (Chest)

Adding abs to fountains. Gonna be a minute to aclimate

Greg

WEEK 3 - DAY 4 (Cardio/Abs)

WEEK 3 - DAY 5 (Back Attack)

WEEK 3 - DAY 6 (Shoulders)

Week 4 - Day 1 (Arms)

WEEK 4 - DAY 2 (Legs)

WEEK 4 - DAY 3 (Chest)

WEEK 4 - DAY 4 (Cardio/Abs)

Back attack plus 100 barbell Bi’s (arms)

WEEK 4 - DAY 5 (Back Attack)

WEEK 4 - DAY 6 (Shoulders)

Week 5 - Day 1 (Arms)

Had to split leg half; yesterday and today. Substitute RDL’s with Deadlifts.

WEEK 5 - DAY 2 (Legs)

Substitute inclines instead of flat. Added 100 tri’s

WEEK 5 - DAY 3 (Chest)

WEEK 5 - DAY 4 (Cardio/Abs)

Substitute sup row with ISO lay row. Sub Smith bend over row with plain barbell. Sub cable with iso high lat hammer smith. Add 100 biceps to complete
Thanks

WEEK 5 - DAY 5 (Back Attack)

Hi
Do you have a program that follows this hypoT program

WEEK 5 - DAY 6 (Shoulders)

Week 6 - Day 1 (Arms)

WEEK 6 - DAY 2 (Legs)

Inclines rather than flat.. Major improvement in defecits.

WEEK 6 - DAY 3 (Chest)

WEEK 6 - DAY 4 (Cardio/Abs)

WEEK 6 - DAY 5 (Back Attack)

WEEK 6 - DAY 6 (Shoulders)

Week 7 - Day 1 (Arms)

WEEK 7 - DAY 2 (Legs)

WEEK 7 - DAY 3 (Chest)

WEEK 7 - DAY 4 (Cardio/Abs)

WEEK 7 - DAY 5 (Back Attack)

WEEK 7 - DAY 6 (Shoulders)

Week 8 - Day 1 (Arms)

WEEK 8 - DAY 2 (Legs)

WEEK 8 - DAY 3 (Chest)

WEEK 8 - DAY 4 (Cardio/Abs)

Substituted 100 Bi’s and 400 crunches instead of elliptical

WEEK 10 - DAY 4 (Cardio/Abs)

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