Name: Playbook - Christopher Kellum - W1/D2 Cardio & Abs
Uploaded: 2023-10-09T17:08:30.561Z
Duration: 45 min
Description: W1/D2 Cardio & Abs

This main focus is on core and cardio. The cardio is a HIIT based style (high intensity interval training) the best form of cardio to maximize fat loss and minimize time. Perform the cord workout before cardio *

Start in a  plank, weight in your right hand. Draw your elbow behind the rib cage, then reverse it for 1 rep

Alternate sides or perform all 10 reps on 1 side then switch over

this can be done with no weight as well just hold the side plank for 15-30 seconds on each side

Plank T Raise DB

This is a amplified bicycle movement you are going to exaggerate grabbing the air at the top of each rep while contracting and squeezing your core

Bicycle grabs

Scissors

This is a 2 part movement you can start with the V up motion then move into the sit up (roll up) . V up = 1 rep then the roll up = 2 reps all the Way to 25

V up Roll ups

This can be performed without weights as well shoot for 20-30 reps without weight

Mason Twist DB

Core Workout

This circuit is a 30-60 split. You will go for 15 minutes total max 20 minutes. You will sprint for 30 seconds then bring the speed down to a jog for 60 seconds and continue this cycle until time is up

-Speed should be at 5-8mph pick your jog range
-Increase difficulty by adding a 1-3 incline level

Light jog

-Speed should be in the range of 9-12mph. 
-Pick a speed that you feel you are sprinting.
-Increase difficulty by adding a 1-3 incline level

W1/D2 Cardio & Abs

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