Name: Playbook - JTM FIT - W2/D6 Cardio/Core
Uploaded: 2024-03-27T11:08:07.296Z
Duration: 45 min
Description: W2/D6 Cardio/Core

Starting to get more into this HIIT! Already got some better endurance ! 💪

Zeidan 

Nice to get back to my 3-minute jump roping sessions.

James

WOW!  This workout is a reality check! Got it done.

Vicario Brensley Phillip

Christian

Mark

Tony

It was great love it ! Even though I was struggling at the 2nd round 😆

Mario

Amanda

Thumbs Up 👍🏾👍🏾 #StayFocusedAndMotivated 🦍 🔥

Snooby Consty

This was awesome to combine with 5min bag rounds for the cardio part

Phabion

My abs are so godamn hard from these routines 💪🤘

Day 6 | Cardio/Core

Equipment Needed: cardio equipment of your choice (treadmill, rower, stationary bike, jump rope)

Warm-up: Perform the prescribed time/reps of each exercise with no rest in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Cardio of your choice x 3 minutes
- Spider Lunge to T- Frame x 10 (each side)
- Jumping Spider Lunges x 45 seconds

Cardio/Core Workout: Start off by performing 5 minutes of cardio of your choice. Once you finish the cardio go right into the core circuit. For the core circuit, perform each exercise for 40 seconds resting 20 seconds in between exercises. As soon as you finish the last exercise in the core circuit, rest for 0-60 seconds. Do 3 sets.

Cardio of your choice x 5 minutes
Core Circuit: 40 sec of work / 20 sec of rest
- Side to Side Plank Walk 
- Toe Touchers
- Reverse Crunch to Pulse 
- Side Plank Lifts L. Side
- Side Plank Lifts R. Side 
- Tuck Ups

Cool Down: If you're looking to finish things off with some stretching, head over to the cool down/recovery tab and select one of those cool downs.

Warm-up: Perform the prescribed time/reps of each exercise with no rest in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Cardio of your choice x 3 minutes
- Spider Lunge to T- Frame x 10 (each side)
- Jumping Spider Lunges x 45 seconds

- Work for time, distance, or calories

*I want this to be steady state cardio. Meaning, you shouldn't be going all out but are keeping a good strong pace that you can sustain and don't have to slow down.

Cardio of your choice

- 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

—10 reps each side—

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

Spider Lunge w/ T Frame

- Start in a high plank position with shoulders over the wrists
- Jump one foot forward and place it flat on the ground just outside of your hand
- Jump and switch your feet, taking your front foot back and bringing your back foot forward to the outside of the opposite hand 
- Continue to alternate sides

Modifications: take out the jump and do regular spider lunges

Jumping Spider Lunges

Warm-up

Cardio/Core Workout: Start off by performing 5 minutes of cardio of your choice. Once you finish the cardio go right into the core circuit. For the core circuit, perform each exercise for 40 seconds resting 20 seconds in between exercises. As soon as you finish the last exercise in the core circuit, rest for 0-60 seconds. Do 3 sets.

Cardio of your choice x 5 minutes
Core Circuit: 40 sec of work / 20 sec of rest
- Side to Side Plank Walk 
- Toe Touchers
- Reverse Crunch to Pulse 
- Side Plank Lifts L. Side
- Side Plank Lifts R. Side 
- Tuck Ups

*You can also mix and match different cardio modalities in each 5 minute block.

- Start in the low plank position. Shoulders over the elbows, core braced and feet about shoulder width
- Using the length of your workout mat, walk side to side maintaining perfect plank position
- Don't lift your butt up in the air or sag your hips

*Use something padded so you don't chop up your forearms/elbows

Modifications: shorten the distance that you walk side to side and or use an elevated surface.

Side to Side Forearm Plank Walk

- Begin in a supine position. Lower back pinned to the floor, arms and legs straight up and feet together
- Keep your shoulder blades off that ground as much as you can throughout to keep constant tension on the abs
- Reach up for the toes on each rep. If you can’t reach all the way up just reach as high as you can 

Modifications: bend your knees making the movement a little less strenuous

Toe Touchers

- Lying on the floor, hands behind your head to take the arms from assisting the movement
- With your core, tuck your knees in toward your chest then lift the hips off the ground pointing the toes towards the ceiling
- Lower down with control and repeat

Modifications: put arms out to the side and rest them on the floor so you can you them for some assistance throughout the movement. You can also place your hands under your butt to support your low back throughout the move

Reverse Crunch + Pulse

- Start in a side plank position 
- Lower your hip toward the ground with control 
- Lift your hips up squeezing your obliques at the top of the rep 

Modifications: place your top foot either in front or behind the bottom foot for more stability. You can also shorten the range of motion on the hip lift and or use an elevated surface like a low plyo box or bench

Side Plank Lifts (L)

Side Plank Lifts (R)

- Lying with arms and legs extended and with your lower back pinned to the ground 
- Crunch up, tucking your knees to your chest
- Touch your hands together under your legs to ensure full range of motion on every rep
- Extend back out to starting position with control 

Modifications: if you can’t touch your hands under your leg, reach for your ankles or shins instead

Tuck-ups

Cardio/Core Circuit

W2/D6 Cardio/Core

This workout is deceiving ! In a good way, looks easy but kicks you in the rear-side after the 1st two sets…. Loved it.

Rumi

Duncan

The Push-up into the Row was brutal after the third set 🔥 busted a good sweat it’s been a while 😮‍💨

Ignacio Araiza III

W1/D1 Dumbbell HIIT

Ohhh my days!! this HIIT is on a total different level 😃🥹

Loved every minute of it 🤛👍❤️‍🔥

Jo🌸

I could only get three rounds in. I am rinsed!

David Dickinson

W1/D2 Bodyweight HIIT

One mile on the treadmill.  Foam rolling and mobility stretches.

James Nguyen

Did the cardio interval session. No row machine so alternated jumping rope and burpees. Got the heart going. 💗

Did W1D3 of the 6 week Shred challenge and it was 💲💲💲👊🔥👊🔥👊🔥

W1/D3 Mobility/Active Recovery

Elnaz

Tyler Mistelbacher

2x 10 min rounds is quite short, I added a 3rd AMRAP for a 47 min workout

Sunnee

W1/D4 Dumbbell AMRAP’s

Only managed 3 sets but did all 8 of the core exercises at the end although bloody tough. I have a cold today so not feeling as strong, still showed up 💪🏻

Roxane

Mila Johnson

W1/D5 Calisthenics

Just the right workout after having to have a couple of days off due to a big knocking me off my feet

Absolute killer...especially when done after d5🙈🙈... what was I thinking🥵🤣🙈

Przemek

W1/D6 Cardio/Core

I ran for 50 minutes on my Max Trainer M7 instead of resting.

Lisa

W1/D7 Rest Day

Nate

SHEEEESHHH—1 round of that ab finisher was no joke; for the main workout, never imagined 5 exercises could torch me so good 😵

Isaac

W2/D1 Dumbbell HIIT

Sovi

Intense but I loved it.... the finisher got me all shaking🥵👍💪

Great work out perfect pace ! Use of timers keeps me from being distracted and is an awesome tool 🤙🏼

Pete

W2/D2 Bodyweight HIIT

Fast paced walk, about 4km and streching afterwards👍

W2/D6 Cardio/Core

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