Name: Playbook - JTM FIT - 5/21 Cardio / Core
Uploaded: 2022-05-30T11:41:56.006Z
Duration: 60 min
Description: 5/21 Cardio / Core

Loved this workout, only had time to do 20 minutes on the running machine. Absolutely loved it, felt the burn in my core

Roxane

Warm Up: Perform the prescribed time/reps of the exercises below. Start easy the first minute then gradually increase the intensity each minute so that you’re finishing at a relatively high intensity on the running. Do 1 total set.

-Running x 3-5 minutes
-Stretch Kick Back Lunge x 10 (each leg)
-Spider Lunge T Frame x 10 (each side)

Cardio: I want you to focus on a longer duration run at a lower intensity. Any where from 20-30 minutes. 

-Running x 20-30 minutes at 65-75%

Rest 1-2 minutes then start the core challenge

Core Challenge: 3 Minute AMRAPS

Perform the Extended Plank for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Tuck Hold for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Hollow Body Hold for as many seconds as possible in 3 minutes. 

*You most likely will not be able to do each exercise non stop in each 3 minute block. The name of the game here is to go for as long as you can with excellent technique and rest as little as possible in between attempts. Having excellent technique should be the main focus always!

1. Extended Plank
2. Tuck Hold
3. Hollow Body Hold

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Perform the prescribed time/reps of the exercises below. Start easy the first minute then gradually increase the intensity each minute so that you’re finishing at a relatively high intensity on the running. Do 1 total set.

-Running x 3-5 minutes
-Stretch Kick Back Lunge x 10 (each leg)
-Spider Lunge T Frame x 10 (each side)

- Maintain good posture
- Slight forward lean
- Do not heel strike. Land mid foot 
- Keep upper body relaxed 

Modifications: you can use any other form of cardio. Rowing, assault bike, jump rope, high knees, jumping jacks, ect.

Running

- Kick one leg straight forward and touch the toe with the opposite hand or get as close as you can. Keep your chest tall
- Step the same leg back and bring your knee down until both legs are at 90 degrees or slightly below 
- Drive through the heel of the front foot to step forward back to the starting position and repeat
- Work both sides

Modifications: shorten the range of motion on the stretch kick and the back lunge

Stretch Kick to Back Lunge

- Start in a high plank position
- Bring one foot in and place it flat on the ground just outside of your hand
- Lift the arm just inside your foot and open up your chest reaching back as far as you can pointing your fingers to the ceiling 
- Keep other arm locked out and firmly place on the floor
- Return your hand to the floor and step your foot back to high plank
- Repeat on the opposite side

Modifications: place hands on an elevated surface like yoga blocks, a low plyo box, or bench

Spider Lunge w/ T Frame

Warm Up

Perform the Extended Plank for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Tuck Hold for as many seconds as possible in 3 minutes. Rest 60 seconds. Then, hold the Hollow Body Hold for as many seconds as possible in 3 minutes. 

1. Extended Plank
2. Tuck Hold
3. Hollow Body

- Start in the forearm plank, elbows under the shoulder, protracted shoulders, tight core, glutes squeezed, and feet together
- Walk your arms forward into an extended forearm plank and hold 
- Make sure to maintain perfect plank position throughout!

Modifications: shorten how far you extend your arms in front of your body. The further you extend out the harder it will be

Forearm Extended Plank

- Get into a supported position on the parallettes or whatever you’re going to use that’s similar. Arms locked out straight, chest up and hips in line with your upper body 
- Bring your feet together and bring your knees up to 90 degrees or slightly above 
- Hold position maintaining perfect technique

PRO TIP: the distance between your bars should be the distance from your elbow to the tips of your fingers when they are fully extended. If you don’t have parallettes then use two benches, plyo boxes or plates stacked up 

Modifications: if you can’t hold with knees at 90 degrees, hold them as high as you can. If that’s still too difficult, try using dip bars or something higher up than the parallettes and hold the supported position on the bars with your legs straight underneath you.

Tuck Hold (Parallettes)

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

Core Challenge: 3 Minute AMRAPS

5/21 Cardio / Core

4/21: REST DAY

4/20: Cardio / Mobility

Elnaz

4/19: Kettlebell Leg Day

Good workout. Every once in awhile I notice the workout reads a little differently on the first page then what is actually written in the demos portion. When those differences happen would it be best to preform the workout how it’s written or how it’s written once you hit the “start workout” portion?

Braden Torrez

Trina

Xavi

4/18: Dumbbell Upper Body Push / Pull

4/17: Cardio / Core / Calves

Volodymyr Ostrovyk

Taylor

4/16: Legs / Shoulders / Core

Preet

Wow, Jay.  That is the best Monday functional pump workout I’ve taken. That finisher is 🔥 and now 🤢

4/15: Dumbbell Upper Body Push / Pull

4/14: REST DAY

Less time, a little bit of warm up, 4 sets of 1min on - 1min off with burpees as fast as i can and finally 1 set of that strength one

5/21 Cardio / Core

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