Name: Playbook - JTM FIT - W4/D6 Cardio/Core
Uploaded: 2024-03-27T11:08:07.478Z
Duration: 45 min
Description: W4/D6 Cardio/Core

Markus

Matthew

Christopher

Mark

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 
- Down Dog Toe Touchers 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 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 sec of work / 15 sec of rest
- Reverse Crunch to Pulse
- Down Dog Toe Touchers
- Bicycle Crunch to V Up
- Side Plank Lift to Knee to Elbow (L) 
- Side Plank Lift to Knee to Elbow (R) 
- Hollow Rocks

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 
- Down Dog Toe Touchers 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. You can also mix and match different cardio modalities in each 5 minute block.

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 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

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 sec of work / 15 sec of rest
- Reverse Crunch to Pulse
- Down Dog Toe Touchers
- Bicycle Crunch to V Up
- Side Plank Lift to Knee to Elbow (L) 
- Side Plank Lift to Knee to Elbow (R) 
- Hollow Rocks 

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

- 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.

- 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 the hollow body position. Feet together, toes pointed, quads flexed, lower back pinned to the ground, with hands behind your head. Don't crank your neck. Keep eyes on the ceiling.
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee. Hit both sides.
-Then, staying in the hollow body position, do a v up reaching for your toes as best you can.
-That sequence is 1 rep

Modifications: Keep your feet on the ground for both the bicycle crunches and the V Ups instead of staying in the full hollow position

Bicycle Crunch to V-up

- Start in the side plank position. Shoulder over the elbow, one foot on top of the other, core braced, and arm extended overhead
- Lower your hip until it lightly touches the floor 
- Lift back up and squeeze your oblique
- Then, bring your elbow to your knee and squeeze the oblique
- Return to the starting position and repeat maintaining good control throughout

Modifications: place the top foot in front or behind the bottom foot and or use an elevated surface

Side Plank Lift Elbow to Knee (L)

Side Plank Lift Elbow to Knee (R)

- 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

Cardio/Core Circuit

W4/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🥵🤣🙈

Przemek

W1/D6 Cardio/Core

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

Vicario Brensley Phillip

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👍

W4/D6 Cardio/Core

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