Name: Playbook - James Lawrence Iron Cowboy - W1/D6 Cardio & Core
Uploaded: 2021-12-23T22:06:48.585Z
Duration: 45 min
Description: W1/D6 Cardio & Core

I haven’t sweat this much in a long time !!!

James

This is the hardest workout… ever. 😍🔥

Day 6: CARDIO & CORE 

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:
Supersets:  
Set 1:  
- Skaters 
- Hurdles 

Set 2: 
- Burpees 
- Frog jumps 

Set 3: 
- Reverse lunges jumps RIGHT 
- Reverse lunges jumps LEFT  

REPEAT Supersets 
 
CORE Supersets:  
Set 1:  
- V-up 
- V-up HOLD 

Set 2:  
- Side plank crunch- RIGHT 
- Side plank- HOLD 

Set 3:  
- Side plank crunch- LEFT 
- Side plank- HOLD 

Set 4:  
- Bear crawl walk-out 
- Bear crawl HOLD w/ shoulder tap

Set 5: 
- Crunch 
- Reverse crunches

REPEAT Core Supersets
 
Cooldown and Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Positioned in a sprinter lunge with one hands touching the floor and the same leg back
- Lift up and jump up laterally as if you were jumping over a hurdle
- Repeating back to starting position
- Working back and forth

Hurdles

Superset 1

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- From a deep squat position with feet wide and toed out, touching the floor with your hands 
- Jump up reaching your arms overhead

Frog Jumps

Superset 2

Set 3: 
- Reverse lunges jumps RIGHT 
- Reverse lunges jumps LEFT

- Step back into a lunge position 
- Drive off your front foot, jumping up
- Bring your back knee up towards your chest 
- Land softly and repeat

Reverse lunge jumps (right)

Reverse lunge jumps (left)

Superset 3

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- HOLD position

V-up hold

Core Superset 1

Set 2:  
- Side plank crunch- RIGHT 
- Side plank- HOLD

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunch (Right)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- HOLD position

Side plank hold

Core Superset 2

Set 3:  
- Side plank crunch- LEFT 
- Side plank- HOLD

Side plank crunch (Left)

Core Superset 3

Set 4:  
- Bear crawl walk-out 
- Bear crawl HOLD w/ shoulder tap

- Start on your hands and feet with your legs bent at 90 degrees
- Walk your feet out to a high plank position
- Walk your feet back in to starting position

Bear Crawl Walk Out To Plank

- Holding a bear crawl position, alternately tap each shoulder with the opposite hand 
- Working back and forth

Bear crawl hold with shoulder taps

Core Superset 4

- 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 pad or floor

Crunches

- Lying on your back with feet together 
- Raise your legs 
- At the top raise your hips off the ground
- Lower your legs with control

Reverse crunches

Core Superset 5

W1/D6 Cardio & Core

Maxi

Perfect workout to get back into the grind 💪🏽🔥

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W1/D6 Cardio & Core

Community

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