Name: Playbook - JTM FIT - Cardio / Core / Mobility
Uploaded: 2024-03-27T11:08:08.661Z
Duration: 60 min
Description: Cardio / Core / Mobility

F***en Outstanding!! Great sweat! Great core! Great mix of mobility and movements!! JTM Fit rocks!!! 👊🔥👊🔥👊🔥👊🔥

Mark

First workout since being back from holiday, awesome. Now off to do some weights

Roxane

Only had time for 2 sets but managed all the cardio at the beginning, awesome 💪🏻

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.

-Assault Bike x 3 minutes

CARDIO WORKOUT: Perform the exercise below for 60 seconds then rest for 30 seconds. Do 10 sets. Go at a 90% effort.

-Assault Bike: 60 seconds ON : 30 seconds OFF x 10

CORE / MOBILITY: Perform the prescribed reps of the exercises below with little to no rest in between exercises. Once you finish the last exercise, rest 30-60 seconds. Do 3-4 sets.

-DB S. Arm Front Rack Carry x 30 seconds (each side)
-KB Russian Twist to V Up x 8
-Spider Lunge Stretch w/ T Frame
-DB Hollow Rocks x 20
-Pike Fold to Squat Hold x 10
-Jump Through to L Sit x 10

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.

-Assault Bike x 3 minutes

- Keep your chest tall and keep good posture throughout 
- Work for time, distance, or calories
- Increase speed as comfortable

Modifications: a stationary bike, rower, shuttle runs, double unders

Assault Bike

WARM UP

Perform the exercise below for 60 seconds then rest for 30 seconds. Do 10 sets. Go at a 90% effort.

-Assault Bike: 60 seconds ON : 30 seconds OFF x 10

CARDIO INTERVALS

Perform the prescribed reps of the exercises below with little to no rest in between exercises. Once you finish the last exercise, rest 30-60 seconds. Do 3-4 sets.

-DB S. Arm Front Rack Carry x 30 seconds (each side)
-KB Russian Twist to V Up x 8
-Spider Lunge Stretch w/ T Frame x 10 (each side)
-DB Hollow Rocks x 20
-Pike Fold to Squat Hold x 10
-Jump Through to L Sit x 10

- Hold a single dumbbell at your shoulder 
- Walk heel to toe with control while keeping your engaged the entire time 

Modifications: use lighter weight. You can also use a kettlebell

DB Single Arm Front Rack Carry

- From a seated position, a single kettlebell at your side
- Lean back slightly to engage your core
- Lift the kettlebell across your body and back keeping tension through the core
- Then lay flat and perform a v up reaching for the toes as best you can 
- Lower back down with control 
-That whole sequence is 1 rep

Modifications: use lighter weight. Instead of v ups, single leg v ups or tuck ups

KB Russian Twist to V-up

- Start in the spider lunge stretch
- One close and to the outside of your hand with the other leg extended behind you with your knee resting on the ground
- Bring the same side elbow as close to the floor as possible really trying to open of the hips 
- Then, post on the opposite arm and reach the arm behind your body opening up the chest and upper back
- Return to the starting position and repeat 

Modifications: use an elevated surface

Spider Lunge Stretch w/ T Frame

- 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

- Feet positioned just outside shoulder width
- Hinging forward at the hips keeping your legs straight
- Reach for the toes holding the pike fold for 1-2 seconds
- Without standing up, transition into a squat and hold for 1-2 seconds
- Then, without standing up transition back to the pike fold
- Start nice and easy with this stretch as it can be intense for a lot of people

Modifications: shorten the range of motion on both the pike fold and squat hold

Pike Fold to Squat Hold

- Grab the parallel bars, positioned in a high plank
- Jump your feet up and forward, tucking your knees, into an L-sit position. Arms should be locked out, chest tall, feet together, toes pointed, and legs straight
- Hold for 1-2 seconds
- Then tuck your knees back into your chest while kicking your legs back to the high plank position

Modifications: 

- Jump through to the L Sit position then disengage and walk your feet back to the starting position and repeat
- Regress and do jump throughs instead
- Use higher bars which will make it easier
- If you don't have parallettes you can stack plates on each side the same distance that the bars would be, you can use two low plyo boxes or benches. The bars or whatever you use, should be anywhere from 12-16 inches high

Jump Through to L-Sit (Parallettes)

CORE/MOBILITY

Cardio / Core / Mobility

Xavi

Mobility / Flexibility

Karan

Great cardio and stretch after a hike today. 👍❤️

Lisa

Great sweat to finish my vacations. Tomorrow come back to the routine

Mobility Circuit

Sunday core calves and mobility kind of day much needed.

James Nguyen

Davide

Eric

Cardio / Core / Mobility Circuit

Cardio / Mobility / Calves

Cardio / Core / Mobility / Calves

Cardio / Core /Mobility

Paul

Loved it, simple, quick  effective and full body

Nabeel

Markus

Mobility Flow/Full Body Warm Up

Laurie Weiler

Shoulders feel so good after this! Doing this on a rest day is key

Cole

I wish it had built in timers. Like a follow along type workout. I’m not setup in my garage with a nice timer

Clay

Shoulder Mobility

Today, I prefered this recovery wod than daily pump one. My body demanded this one 💪

Hell yeah!!! I was struggling to get the workout done today, buy when I eventually just went for it, it made me feel so much better
.... so no matter how much you don't want to do it, just go for it, it's worth it💪💪💪

Przemek

Pavallam

Done this a couple times now but 3 sets. Amazing for the hips

Brendan

Mobility: Lower Body Focused

🔥🔥🔥 that boxing was such a fun addition!

Jordan

This was a awesome workout, specially the boxing aspect of it was great.  trying to step up my boxing skills, it  would be great someday if you can come out with a boxing program . Thanks for a great program

Emile

Completed the whole workout, Jay your workouts are exceptional I’m always giving your name out, did again today, totally inspirational

🔥Cardio / Core / Mobility🔥

Trained legs then thought I’d do some core work, only 2 sets but felt great

I thought today was going to be an easy day. 😵‍💫

Jason

Cardio / Core

Cyusa

Francesco DMT1

Glute / Hips Warm Up

Great workout to get the lunges going. Also done day 2 of FC right after. I’m dead

Cardio AMRAPS

Conditioning / Core / Mobility

Didn’t have access to row machine so alternated between burpees and jumping rope. 🥵kicked my ass…in a good way. 😜

James

Cardio Intervals and Core

Awesome workout smashed it all 😊💪🏻

🔥Cardio / Core🔥

Excellent!  I always picture that I’m tackling these exercises as good as you do.  Thanks for being passionate about health and fitness.

Jared

Cardio Ladder Workout🔥

Cardio / Core / Mobility Circuits🔥

Preet

Strength / Cardio / Core: 30 Minute AMRAP

Cardio / Core / Calves

Ange

I thought the layout looked easy enough, got my butt kicked in a good way. Really nice 45 to 50 min workout that is full body, mobility and core and not complex.

Rumi

That felt so good 👌 perfect feel when you need to move your body 😊

Monic

Cardio / Core / Mobility💪🏻

Mobility / Core / Prehab / Calves

Elina

Sean

Cardio / Core / Mobility AMRAP

This was actually pretty challenging, I’ll do this again for sure!

Luke

Cardio / Core / Prehab / Calves

Conditioning was tough but fought thru that last minute yelling at myself lol 😤🤬

Michael

Functional Core / Mobility / Conditioning

Didn’t complete the whole sets but did 2 of each, run out of time. Awesome core workout

Love the ab work and the mobility as well! Feels good!

Quinton Powell

🔥Abs / Core / Mobility🔥

First workout in the app and I enjoyed the mobility and core combination. Looking forward to getting after more workouts soon

Cardio / Core / Mobility

Community

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