Name: Playbook - Gritty Soldier - 5 and 50s ~ Cardio & Endurance ~ BODYWEIGHT
Uploaded: 2024-02-13T12:01:04.890Z
Duration: 70 min
Description: 5 and 50s ~ Cardio & Endurance ~ BODYWEIGHT

Start with a 2.5 moderately paced run (7:30 per mile), then…
50x Decline Push-ups
50x Russian Twists
50x Hypers
50x Lying Leg Lifts

Then, run another 2.5 miles. (7:30 per mile), then finish it up with…

50x Hand Release Push-ups
50x Crunches/Sit-ups
50x Heel Taps
50x Oblique Leg Lifts (each side)

2.5 mile run (7:30 per mile pace if you can)

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

2.5 miles (7:30 again)

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

Oblique leg raises

5 and 50s ~ Cardio & Endurance ~ BODYWEIGHT

Back & Biceps ~ Strength ~ GYM

Run & Abs ~ Cardio & Core ~ BODYWEIGHT

Jason

Presidents Day Workout ~ Full Body ~ BODYWEIGHT

Great workout, looking forward to the air assault train up you made but can’t find it, is it not included in this workout forum you have? Thanks!

5 and 50s ~ Cardio & Endurance ~ BODYWEIGHT

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