Name: Playbook - JTM FIT - W3/D6 Cardio/Core
Uploaded: 2024-03-27T11:08:07.400Z
Duration: 45 min
Description: W3/D6 Cardio/Core

Przemek

I took a fewwwws days off but still do cardio. Happy to be back. Great workout.

Vicario Brensley Phillip

Jason

So good… perfect way to get a Saturday going!!

Mark

mervyn espie

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

Warm-up: Perform the prescribed reps/time of each exercise with as little rest as possible 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 
- Walkout Spider Lunge T Frame x 8 
- Rolling Side Plank x 60 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 45 seconds resting 15 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: 45 seconds of work: 15 seconds of rest
- Hollow Rocks
- Rolling Side Plank
- V Up Complex
- Side Plank Knee to Elbow (L) 
- Side Plank Knee to Elbow (R) 
- Rock and Rolls

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 reps/time of each exercise with as little rest as possible 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 
- Walkout Spider Lunge T Frame x 8
- Rolling Side Plank x 60 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 standing. Walk your hands out to the high plank position. You can bend you knees when walking out and back
- Then, bring one foot close and to the outside of the hand
- Post on the opposite arm, open up your chest and reach back as far as you can
- Return to the high plank, repeat on the opposite side then walk back up to the standing position
- That’s 1 rep

Modifications: you can do a walkout to spider lunge without the T frame or regular walkouts

Walkout Spider Lunge T Frame

- Start in the low plank position. Have your arms placed in front/in back of each other. This will allow you to transition from one side to the other smoothly
- Roll onto one side and hold for a second
- Roll back to the low plank then roll onto the other side and hold for a second
- Continue to roll from side to side keeping your core engaged

Modifications: use an elevated surface

Rolling Side Planks

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 45 seconds resting 15 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: 45 seconds of work: 15 seconds of rest
- Hollow Rocks
- Rolling Side Plank
- V Up Complex
- Side Plank Knee to Elbow (L) 
- Side Plank Knee to Elbow (R) 
- Rock and Rolls

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

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead. Upper back is slightly off the ground 
- Keep tension through the body throughout 
- Rock your body forward and back
- Don’t rock up so far that your feet touch the ground and don’t rock so far back that your legs are at 90 degrees. Find that middle ground

Modifications: hold hands to your sides and or bend your knees while rocking back and forth

Hollow Rocks

- Complete a single leg V-up with each leg then complete a regular V-Up
- Entire sequence equals 1 rep
- Make sure to perform each rep with control 

Modifications: if you can reach up to your toes just reach up as high as you can. You can also leave your upper half mostly on the ground and lift your legs more towards your hands still reaching up for the toes

V-Up Complex

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Raise your top leg and reach your top arm overhead 
- Bring the top knee in to meet your elbow, squeezing your oblique
- Extend out and repeat

Modifications: place your foot on top of the other foot in between reps instead of having it extended the whole time. You can also place the top foot either behind or front of the bottom foot

Side Plank Knee to Elbow (L)

Side Plank Knee to Elbow (R)

- Lying on your back, knees over hips and ankles crossed, hands behind your head
- Rock back and forth by lifting your hips and shoulder blades off the ground 
- Moving in a half circle and back

Rock & Rolls

Cardio/Core Circuit

W3/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 😃🥹

Zeidan 

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. 💗

James

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🥵🤣🙈

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👍

W3/D6 Cardio/Core

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