Name: Playbook - James Lawrence Iron Cowboy - W3/D4 Cardio & Tabata
Uploaded: 2021-12-24T18:05:21.029Z
Duration: 20 min
Description: W3/D4 Cardio & Tabata

This was one of my favorite ones yet!! 🫡

James

Day 4: Cardio & Tabata 
 
Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:  
TABATA 20 sec of movement/ 10 sec REST  

SET 1:  
- Jumping Jacks 
- High Knees 
- Lateral Squat Jumps 
- Burpees 
 
SET 2: 
- Plank Jacks 
- Depth Squat Jumps 
- Plyo lunge RIGHT 
- Plyo lunge LEFT 
 
SET 3:  
- Skaters 
- Heisman 
- Plank to Squat 
- Mountain climbers twist 
 
REST  
 
ABS:  
- Superman HOLD 
- Side plank with rotations  
- Knee to elbow crunch RIGHT 
- Knee to elblow crunch LEFT  
 
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

TABATA 20 sec of movement/ 10 sec REST  

SET 1:  
- Jumping Jacks 
- High Knees 
- Lateral Squat
- Burpees

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

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

High knees

- Begin with feet wide, hands reaching to the floor
- Press hips back and lower down until knees are 90 degrees
- Press through your heels  jump up and to the side repeating back and forth

Lateral Squat

- 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

TABATA 1

TABATA 20 sec of movement/ 10 sec REST

SET 2: 
- Plank Jacks 
- Depth Squat Jumps 
- Plyo lunge RIGHT 
- Plyo lunge LEFT

- Start in a low plank position
- Jack your feet out and in

Low plank jacks

- Start with a wide stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Depth squat jumps

- Start in a split stance, right leg forward
- Bend your knees to lower down
- Jump straight up, using your a arms for momentum
- Repeat

Right Plyo Lunge

- Start in a split stance, left leg forward
- Bend your knees to lower down
- Jump straight up, using your a arms for momentum
- Repeat

Left Plyo Lunge

TABATA 2

TABATA 20 sec of movement/ 10 sec REST

SET 3:  
- Skaters 
- Heisman 
- Plank to Squat 
- Mountain climbers twist

- 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

- Hop back and forth with your feet wide, lifting your knees up

Heisman

- Place your hands on the floor and jump your feet back into a high plank position
- Jump your feet to the outside of your hands, stay low but pop your chest up, lifting both hands to your chest

Plank To Squat

- Start in a high plank position 
- Bring one knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement
- Increase speed as you feel comfortable

Mountain Climber Twist

TABATA 3

- Superman HOLD 
- Plank rotations  
- Knee to elbow crunch RIGHT 
- Knee to elblow crunch LEFT

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman hold

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank rotations (side to side)

- Bring your knee to your opposite elbow and your torso up 
- Extend without touching the ground

Knee to elbow crunch (Right)

Knee to elbow crunch (Left)

W3/D4 Cardio & Tabata

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!

W3/D4 Cardio & Tabata

Community

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