Name: Playbook - James Lawrence Iron Cowboy - W6/D4 CARDIO & CORE - Modified
Uploaded: 2022-09-15T18:03:15.299Z
Duration: 45 min
Description: W6/D4 CARDIO & CORE - Modified

CARDIO & CORE - Modified

Follow timing instructions in each section.
30 – 60 seconds rest between sections.
Complete A-H, then Repeat A-D.

A. 30 sec per exercise, no rest x 2 rounds:
- High Knees
- Fast Burpees OR Walkouts
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Mountain Climbers

B.1 min per exercise, no rest x 1 set each:
- V-Crunches OR Basic Crunches
- Oblique Crunches Tapping Elbow to Opposite Knee

C. 30 sec per exercise, no rest x 2 rounds:
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Jump Squats OR High Knees
- Rockstar Jump Burpees OR Kettlebell Burpees OR Walk Outs
- Skater Jumps

D. 1 min per exercise, no rest x 1 set each:
- Forearm Side Plank – Elbow to Knee (Right Arm)
- Forearm Side Plank – Elbow to Knee (Left Arm)

E. 30 sec per exercise, no rest x 2 rounds:
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Mountain Climbers 
- Jumping Lunges OR Reverse Lunges
- Double Knee Tucks OR Plank Walk Ins

F. 1 min per exercise, no rest x 1 set each:
- Seated Bicycle Crunches OR Bicycle Crunches
- Dead Bugs

G. 30 sec per exercise, no rest x 2 rounds:
- Tuck Jump Burpees OR Kettlebell Burpees OR Walkouts
- Lateral Jump Squats OR Side-Stepping Squats
- Forearm Jumping Planks OR Modified Jumping Planks
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats

H. 1 min per exercise, no rest  x 1 set each:
- Moving Side Plank (Right Arm) 
- Moving Side Plank (Left Arm)

A. 30 sec per exercise, no rest x 2 rounds:

- High Knees
- Fast Burpees OR Walkouts
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Mountain Climbers

- Alternate lifting one knee as high as possible upwards and then the other, staying on the balls of your feet and moving as quickly as possible. Think of it as running on the spot with extra emphasis on lifting your knees high.

High Knees

- Stand with feet together at the back of your mat. Engage core and bend forward to place hands on the mat in front of your feet.
- Walk hand out into plank position on hands.
- Push through hands, activating muscles around shoulder blades to stabilize and push yourself back into standing position.

Walkouts

- Start with hands below shoulders and knees below hips. 
- Tuck toes under, engage core and lift hips upwards.
- Placing weight into your fingertips and palms (as if you are going to do a handstand), engage hamstrings (muscles in the back of your upper legs) to alternate kicking heel to buttocks.
- Keep core engaged throughout and be light on the balls of your feet.

Alternating Donkey Kicks

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Quickly pull one knee in towards the chest and then the other, bouncing off the balls of your feet (think high knees but in plank position) while keeping hips level in plank position.

Mountain Climbers

Circuit A

B.1 min per exercise, no rest x 1 set each:

- V-Crunches OR Basic Crunches
- Oblique Crunches Tapping Elbow to Opposite Knee

- Lay on back with knees bent and feet flat.
Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core, lifting head, shoulders and upper back off the floor.
- Hold at the top and complete an extra ab contraction.
- Lower back to start position with control, keeping abs engaged.

Basic Crunches

- Lay on back with knees bent and feet flat. Place fingertips behind head/ears with elbows wide.
- Engage upper abdominal muscles to crunch torso upwards and then over to one side while lifting the foot of the opposite leg, connecting elbow to the opposite knee.
- Focus on a strong contraction of the obliques on the side you are crunching towards.
- Lower back to start position and repeat on the other side.

Oblique Crunches Tapping Elbow to Opposite Knee

Circuit B

C. 30 sec per exercise, no rest x 2 rounds:

- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks
- Kettlebell Jump Squats OR High Knees
- Rockstar Jump Burpees OR Kettlebell Burpees OR Walk Outs
- Skater Jumps

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Step legs apart and then back together as fast as possible, keeping core engaged and hips level.
- Optional: Place knees down into modified plank as needed.

Modified Horizontal Jumping Jacks

- Start in standing position, with feet wider than hip with apart, placing a kettlebell on the ground between your feet.
- Engage core and bend forward to place hands down, in front of the kettlebell and jump back into strong plank position.
- Jump feet back in land beside the bell with hips low, back straight and head up.
- Place hands on the kettlebell handle, engage core and contract glutes to jump out of squat position.
- Quickly and gently place bell back down, hands beside the bell and back out into plank.
- Repeat as quickly as possible.

Kettlebell Burpees

- From standing position, shift weight onto one leg, bending the knee to lower hips into a ¼ squat and you raise the other foot off of the ground.
- Bound to the opposite side by squeezing the glutes and pushing off the foot you are presently on.
- Land gently on the other leg in a quarter squat position with the opposite foot lift.
- Continue jumping back and forth as fast as possible, keeping core engaged and avoiding flexing (round forward) in the spine.

Skater Jumps

Circuit C

D. 1 min per exercise, no rest x 1 set each:

- Forearm Side Plank – Elbow to Knee (Right Arm)
- Forearm Side Plank – Elbow to Knee (Left Arm)

- Lay on your side, place elbow of lower arm below the shoulder, stack legs and feet on top of each other, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower foot to lift yourself off the ground creating a straight line from head to toes.
- Hold and tap elbow of upper arm to knee of upper leg.
- Return to forearm side plank and repeat.

Forearm Side Plank Tapping Elbow to Knee (Right)

Forearm Side Plank Tapping Elbow to Knee (Left)

Circuit D

E. 30 sec per exercise, no rest x 2 rounds:

- Star Jumps OR Squats with Alternating Side Leg Lifts
- Mountain Climbers 
- Jumping Lunges OR Reverse Lunges
- Double Knee Tucks OR Alt. Single Arm Planks

- Start in standing position with feet shoulder width apart. 
- Bend knees, push hips back and lower into squat position keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to initiate the upward phase of this movement and then squeeze the other glutes of one leg as you lift it laterally, keeping it straight.
- Return foot to start position, dropping immediately back into squat and repeating on the other leg.

Squat with Alternating Side Leg Lifts

- Stand with both feet together at the top of your mat.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

Reverse Lunges

- Start in plank position on your hands (hands under shoulders, fingers spread wide connecting palms firmly to the mat, pushing through palms to lift up through the shoulders, core engaged with tailbone tuck slightly under keeping low back long, quads engaged keeping legs straight, pushing through the heels).
- Place weight into one hand, keeping hips level, and touch the opposite hand to opposite shoulder.
- Return to plank position and repeat on the other side.

Alternating Single Arm Planks

Circuit E

F. 1 min per exercise, no rest x 1 set each:

- Seated Bicycle Crunches OR Bicycle Crunches
- Dead Bugs

- Lay on back with knees bent and feet flat.
- Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core and bring right elbow to the left knee, focusing on the left obliques, while extending the right leg to hover above the ground.
- Return to start position and repeat on the other side.

Bicycle Crunches

- Lay on back and lift knees above hips at 90 degree with both arms extended above the chest.
- Engage core to press low back firmly against the ground. You should feel your abs already working before making any movement.
- Keep firm low back connection to the ground as you lower one arm and the opposite leg towards the floor. 
- Lower until the point where you feel you may lose a firm low back connection.
- Return to start position and repeat on the other side.

Dead Bugs

Circuit F

G. 30 sec per exercise, no rest x 2 rounds:

- Tuck Jump Burpees OR Kettlebell Burpees OR Walkouts
- Lateral Jump Squats OR Side Stepping Squats
- Forearm Jumping Planks OR Modified Jumping Planks
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats

- Start with feet close together.
- Step right foot out to the right side and lower into squat position: feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Engage glutes and push yourself back up to start position, standing with feet together.
- Repeat steeping to the left.

Side Stepping Squats

- Start in plank position on forearms - place elbows under shoulders, forearms parallel to each other, push the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Step feet to one side and then to the other side.
- Repeat as quickly as possible while keeping core engaged and hips level.

Modified Jumping Planks

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

Circuit G

H. 1 min per exercise, no rest  x 1 set each:

- Moving Side Plank (Right Arm) 
- Moving Side Plank (Left Arm)

- Lay on your side, place elbow of lower arm below the shoulder, stack legs and feet on top of each other, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower foot to lift yourself off the ground creating a straight line from head to toes. Reach top hand up to the sky.
- Contracting oblique muscles closest to the ground, lower back to start position on ground.
- Repeat.

Moving Side Planks (Right)

Moving Side Planks (Left)

Circuit H

W6/D4 CARDIO & CORE - Modified

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W6/D4 CARDIO & CORE - Modified

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