Name: Playbook - Diamond Ott - WEEK 3 / DAY 7 (Core / Cardio)
Uploaded: 2021-08-18T19:22:48.791Z
Duration: 45 min
Description: WEEK 3 / DAY 7 (Core / Cardio)

Moananui

Jason

- Modified Variation: 
Use lighter weight; push the barbell up against the two post; or use a smith machine.
- You may bend the knees going into the up position

Barbell Straight Leg Raise

- In a plank position reach for the dumbbell abs pull through until the opposite side
- Keep your core engaged and arms extended
- You may substitute the dumbbell with a kettle bell.

Dumbbell High Plank Pull Thru

- Keep your arms fully extended 
- Focus on keeping your core engaged
- You may substitute the med ball with a dumbbell

Medicine Ball Sit-up & Twist

- You may lessen the weight on the barbell
- You may use a smith machine in lieu of free weight
- Perform the listed rep on both side

Barbell Single Bent Leg Crunch

- Engage your core as you bring your elbow towards your knee
- Don’t pull on your head
- Perform listed repetition per side

Seated Rocky Crunches

Jog for 2 minutes and then perform each exercises for 3 rounds in between each running session.

Jogging on Treadmill/Outdoor

- Engage your core as you bring your elbow towards your knee
- Don’t pull on your head

- With your forearms on the floor and your core engaged hop from one side to the other

Low Plank Hops

Core-dio

WEEK 3 / DAY 7 (Core / Cardio)

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)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

Anderson

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

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 3 / DAY 7 (Core / Cardio)

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