Name: Playbook - JTM FIT - 5/25 Cardio / Core
Uploaded: 2022-06-05T11:43:36.596Z
Duration: 60 min
Description: 5/25 Cardio / Core

Yes love The bagwork! This session made me sweat like in The good old days 👊🏼

Fredric

Warm Up: Perform the prescribed time of the exercise below. Start easy the first minute then gradually increase the intensity each minute so that you’re finishing at a relatively high intensity.

-Jump Rope x 3 minutes

Kick Boxing: 5 x 2 minute rounds / 1 min rest in between rounds

Rest 1-2 minutes then…

Cardio / Core / Mobility 15 Minute AMRAP: Perform as many round and reps of the circuit below in 15 minutes.One exercise after the other with as little rest as possible in between exercises and sets. Go as heavy as you can on the weighted exercises.

-Double Unders x 75
-DB Hollow Rocks x 20
-Down Dog Toe Touchers x 10 (each side)
-Band Rotations x 12 (each side)
-Extended Plank Kick Outs x 10 (each side)

Rest 1-2 minutes then…

Rowing: Row for 10 minutes at a 70-75% pace. Don’t go all out but find a challenging pace that you can keep throughout the 10 minutes.

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

Perform the prescribed time of the exercise below. Start easy the first minute then gradually increase the intensity each minute so that you’re finishing at a relatively high intensity.

-Jump Rope x 3 minutes

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

WARM UP

-Keeping your hands up, throw boxing combos with kicks and knees mixing it up as much as possible throughout the rounds
-Be light on your feet and rotate your hips on your punches and kicks

Modifications: use any other form of cardio in its place. Jump rope, shuttle runs, row, assault bike, ski erg, burpees, etc. You can also mix and match different cardio exercises throughout the prescribed time duration

Kick Boxing

Perform as many round and reps of the circuit below in 15 minutes.One exercise after the other with as little rest as possible in between exercises and sets. Go as heavy as you can on the weighted exercises.

-Double Unders x 75
-DB Hollow Rocks x 20
-Down Dog Toe Touchers x 10 (each side)
-Band Rotations x 12 (each side)
-Extended Plank Kick Outs x 10 (each side)

- Jump rope with the rope passing under your feet twice with each jump
- Try and keep legs relatively straight when you jump
- The wrists should be doing most of the work
- Really flick those wrists quick to get the rope to go around twice

Modifications: do regular jump rope

Double Unders

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead with dumbbell in hands 
- Keep your core engaged and your lower back on the floor the entire time 
- Rock your body back and forth 

Modifications: Use lighter weight. Hold the dumbbell right in front of your chest instead of overhead. Just use your bodyweight

DB Hollow Rocks

- Start in a high plank position
- Pike your hips up pressing through your shoulders and reach across you body with one hand touching the toes on the opposite foot
- Keep your legs as straight as possible driving your heel into the floor to get a good stretch through the hamstring/calf
- Return to plank position and repeat to the opposite side

Modifications: shorten the range of motion. Only reach as far as your body allows you too. Reach as close to the toes as you can

Down Dog Toe Touchers

- Use a light to medium resistance band 
- Attach a band about chest height on the rack
- Stand side facing next to the rack
- Hold the band with your arms straight
- Pull the band across your body with your core 
- Reverse the movement back to starting position, with control making sure to keep tension on the band the entire time 
- Maintain a tight core throughout the movement

Band Rotations

- Extend your arms out as far as you can while maintaining good plank position
- Make sure your abs and glutes are contracted and hips are neutral or in a slight posterior tilt
- Tap one foot out as you keep your hips stable and return to the plank
- Repeat on the other side and continue to alternated sides 

Modifications: shorten how far you reach your arms out in the extended. Do a regular plank if needed

Extended Plank Kick Outs

Cardio / Core / Mobility 15 Minute AMRAP

- Start with the tower handle in both hands, knees bent, and good posture
- Push against the foot pedals and extend your legs while rowing your hands to your sternum
- Straighten your arms, then bend your knees returning to tbt starting position
- Maintain good posture throughout and remember to really drive with those legs!

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

Row (Erg)

5/25 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

5/25 Cardio / Core

Community

More workouts from JTM FIT