Name: Playbook - James Lawrence Iron Cowboy - W2/D6 Cardio
Uploaded: 2021-12-24T12:22:33.787Z
Duration: 15 min
Description: W2/D6 Cardio

James

Day 6: Cardio Day
 
Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:  
1 minute for each move 
- High Knees 
- Plank Jacks  
- Burpees 
- In/out squat jump 
REST & REPEAT 1 more time 
 
ABS:  
- 1 minute plank HOLD 
REST 20 seconds 
- 1 minute plank HOLD  
 
 Cooldown & 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

1 minute for each move 
- High Knees 
- Plank Jacks  
- Burpees 
- In/out squat jump 
REST & REPEAT 1 more time

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Keep your hands stacked under your shoulders
- Keeping your core tight 
- Jack your feet out and in for time or reps

High plank jacks

- 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

- Starting in a wide sumo squat with hands touching the floor
- Stay low but jump your feet narrow as you raise your arms straight forward to overhead
- Reverse the movement back to starting position
- Repeating in and out, increase speed as you feel comfortable

In/out Squat Jump

Circuit

- From a high plank position, hands under shoulders
- Keep entire body tight as you hold position for time

Plank Hold

W2/D6 Cardio

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/D1 Legs with Tabata

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

W1/D2 Full Body

W1/D3 Chest & Triceps

Loved this! Needed a light weight, but I felt the burn 🔥

W1/D4 Shoulders & HIIT

Love these types of workouts!! 🔥🔥🔥

W1/D5 Back & Biceps

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

This is the hardest workout… ever. 😍🔥

W2/D6 Cardio

Community

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