Name: Playbook - Arash Rahbar - Active Rest
Uploaded: 2022-04-04T13:28:26.193Z
Duration: 60 min
Description: Active Rest

This is an all out SPRINT!
I recomend doing 20 X 40.
Meaning 20 seconds FAST, 40 seconds stopped/rest.
OR if you can 30X30
Do this for 5 minutes 
Then rest/recover for 2-3 minutes 
Then repeat as many times as you can.

Wind bike HIIT

Complete all three exercises with no rest in between. Complete four rounds in total. If you can keep going complete more rounds!

With your feet spread wide apart bend forward at the hips and alternate touching your toes with the opposite hand. Work up the speed and get your heart rate going. Each toe tap is 1 reps. 20 reps = 10 taps each toe

Toe taps

Elevate your legs straight up with knees locked if possible.
Crunch up trying to touch your toes with your hands.

Elevated toe touch crunches

Jumping jacks

Cardio & Abs Circuit

- Keep hands about your head for levarge
- Make sure to bend  and curl your back and not just your hips

Cable crunch abs

- Push through the balls of your feet 
- As you go up engage your calves

Seated calf raise

Active Rest

Kwabena

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

Active Rest

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