Name: Playbook - Diamond Ott - WEEK 1 / DAY 4 (Cardio / Running / Abs)
Uploaded: 2021-08-18T19:22:48.710Z
Duration: 45 min
Description: WEEK 1 / DAY 4 (Cardio / Running / Abs)

Toni Guta

Dontavis

Anderson

Jason

Tyreece

CARDIO / RUNNING / ABS
Steady Jog
Sprint Intervals
Slow Jog
Ab Work

- Jog on a treadmill for distance or time
- Running outdoors is recommended
- Perform dynamic warm-ups after 2 minute jog

Jogging on treadmill/outdoor

- Sprint for 30 seconds
- Jog/walk for 60 seconds
- 4 rounds
Rest as needed but not too long
- Stop completely if you feel lightheaded

Sprint Interval 30 secs sprint / 60 secs jog or walk

-Jog on a treadmill/outdoor for distance 
- Try to complete without stopping
- Rest as needed

Slow Jog

- 4 count cadence = 1 Rep
- Modified Variation: Slow Step by step rather than the fast running version

Mountain Climbers

- Use 4 Count cadence = 1 Rep
- Maintain a hollow back throughout the execution
- Do not sag in the middle; keep your body in a general straight line

Bodyweight High Plank Straddle

- Modified Variation: Place hands on a box while in the high plank position; perform while upper body is elevated

Bodyweight High Plank Knee Tucks

WEEK 1 / DAY 4 (Cardio / Running / Abs)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

Moananui

WEEK 1 / DAY 3 (Upper Body)

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 1 / DAY 4 (Cardio / Running / Abs)

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