Name: Playbook - Christopher Kellum - W1/D7 Cardio & Core
Uploaded: 2023-10-09T17:08:30.587Z
Duration: 30 min
Description: W1/D7 Cardio & Core

The cardio portion is optional but I recommend getting out for at least a 20-30 minute walk if you don't want to run today.

This is a body weight circuit designed to hit every area of your abdominals 👊🏽 beginners can hit 1 round. If 2 rounds is easy go for 3 or add some weight

The goal is to mimic a bicycle motion with forward motion! Recommend doing this on a cushion mat

Forward bicycles

The goal is to mimic pedaling backwards like you would on a bike. Keep your core engaged and reach for the ceiling

Reverse bicycles

This can be done with hands overhead or on the ground to your side to make it easier

Overhead In and Outs

This is another in and out variation this one you are going to extend and then hug around your legs

In & out hugs

You are going to get a wide base and reach to your leg with the opposite arm and perform a swipe across to the next leg and repeat with the opposite arm

Windshield wipers

These are scissors each rep
You will hold the position for 2-3 seconds then perform a scissor motion and repeat with the opposite leg. The legs never touch the ground so it’s like a 6 inch hold at the bottom while the other leg is elevated 🔥

Scissor holds

Have you feet touching and legs out to the side the goal is to elevate your hips off the ground using your core

Hip rock n’ raise

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 is the cross body crunch you will perform 25 reps each side

Cross body crunch (L)

Cross body crunch (R)

The heel taps are going to hit the lower abs. For this elevate your shoulders off the ground into a low crunch and away back and forth tapping your heels for 25 reps

Heel taps

Bring your elbow to your quad on each rep use your opposite arm for support on the ground in front of you. Complete 25 reps each side

Oblique V ups (R)

Oblique V ups (L)

Perform with your legs straight out I recommend cupping your hands and to complete this rep you need to tap the floor. One rep equals tapping both side

Mason twists

Core burnout 🔥

the goal of this cardio session is to maximize energy output in a short duration

Speed should be at 5-8mph pick your jog range. you can walk if you feel you aren't at this intensity. each week i recommend trying to walk less and go from a jog to sprint.

Light jog

Speed should be in the range of 9-12mph. Pick a speed that you feel you are sprinting! take breaks when needed goal is to finish all 12 rounds

W1/D7 Cardio & Core

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