Name: Playbook - James Lawrence Iron Cowboy - W4/D3 Cardio
Uploaded: 2021-12-25T17:01:38.301Z
Duration: 45 min
Description: W4/D3 Cardio

Day 3: Cardio

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:

Ladder UP 
Jump squats 10- 20- 30- 40 
High Knees 20- 30- 40- 50 
Burpees 5-  10- 15- 20 
Mountain Climbers 15- 20- 25- 30 
Skaters 10- 20- 30- 40 
Plyo Lunges 20- 30- 40- 50  

REST 1 minute  

CORE: 1 minute each X2 
- High plank HOLD 
- Bicycle  
 
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

Ladder UP 
Jump squats 10- 20- 30- 40 
High Knees 20- 30- 40- 50 
Burpees 5- 10- 15- 20 
Mountain Climbers 15- 20- 25- 30 
Skaters 10- 20- 30- 40 
Plyo Lunges 20- 30- 40- 50

- Start with hip width 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

Jump squats

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

High knees

- 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

- Run in place with high knees, reaching the opposite arm overhead 
- Increase speed as you feel comfortable

Mountain climbers

- 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

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air
- Working back and forth
- Keep your chest up

Plyo Lunges

Ladder up

CORE: 1 minute each X2 
- High plank HOLD 
- Bicycle

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

High plank hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle

Core

W4/D3 Cardio

Maxi

Perfect workout to get back into the grind 💪🏽🔥

James

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

W4/D3 Cardio

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