Name: Playbook - Coach HT - W2D1 CARDIO+ABS
Uploaded: 2024-02-05T17:14:02.971Z
Duration: 30 min
Description: W2D1 CARDIO+ABS

NEED: jump rope, mat, 1-2 pairs of dumbbells 

PHYT CHAT
Today starts the second week of this 14 day challenge. Today is all about getting that heart rate up and working the back. We all want to do cardio but we never want to do cardio. This workout is perfect to get around this. Your heart rate will be up but you don’t have to think about the Dre jury of running. Just grab a jump rope and focus on getting 100 jumps. Ideally these are pretty fast and you are getting through the majority of them without having to start and stop. If you’re new to jump roping this may take some time so start with a smaller goal of getting 10 to 20 jumps in a row until you reach 100.

Then we are adding in backwards because good posture and presence when you walk in a room is all dependent upon your back strength. Confidence when you walk away from somebody also is all in your back. Back work is not just about doing the movements, it’s about doing them in the proper form. Whenever you’re in back work, do you want your back as far as possible. If you are leaning over then often times I told my in person clients to “poke that booty.“ This refers to the act of arching just a bit. You don’t want to arch wall doing back work but the act of arching itself when bent over creates a flat back. Sounds weird but you’ll get what I’m saying if you stand in front of a mirror and watch yourself.

Keep your eyes looking at your platform 
You do not
Want to miss the step! 
SAFETY IS #1

Start slow and then start jumps

Both feet = 1 rep

CARDIO TOE TAPS

Bend legs on both the in the out 
Keep an even pace 
Each jump is 1
You have 20 total

INS N OUTS

15 per side 

Find plank 
Stack shoulders above wrists 
Pull knee to elbow complete one side then the other 
Keep foot hovering and off ground 
MAKE CONTACT WITH YOUR ARM

PLANK KNEE TAPS

Make a diamond with your hands
Heels down toes up
Exhale and Paul hands and knees together meeting in the center.
You are right should be making contact with just above your knee

ELEVATE 
add a weight

REVERSE CRUNCH

Find plank first, shoulders and wrists stacked on top of each other.
Jack your feet in and out pull knee to elbow
Aim to have knee make contact 

Each knee to elbow is a rep 
20 reps

PLANK JACK PULL

10 per direction 
Upper abs should be on fire

CIRCLE CRUNCHES

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

MTN CLIMBERS

BO KNEE PULL IN

Circuit 1

W2D1 CARDIO+ABS

Hard because its been forever, but I love the burn! Day 1 of the 14 day challenge.

W2D1 CARDIO+ABS

More workouts from Coach HT