Name: Playbook - Jeff Logan - W3/D2 Cardio and core
Uploaded: 2022-01-28T20:15:58.017Z
Duration: 45 min
Description: W3/D2 Cardio and core

unknown user

Mike

Alixzae

Jarrad

Test day for sure , was not in the mood and my energy levels are low but I got it done well too

Jamarlo

When you have a setback it doesn’t matter what happened but what you do after it’s happened. First day back and I killed it 🔥🔥🔥🔥

Lori Gould

Jackson

Nikki

Christopher Boccia

Charvin Robertson

Feels good that’s all I can say!! 💪🏾

Carlos

Bryant

Sara

Marcio

Javier

Gabriel

Next week the goal is to get to knee tucks. Loving my progress though. The journey itself

Darren

Exhausting but we pushed through 👊🏽

Roberto

Darone

Baljinder

Rita

Made it all the way through. Improvements

Missed yesterday workout so combined this with week 3 day 1 full body 
#noexcuses 🙅🏽‍♂️💪🏽📽🚨

Ray Cunningham

🔥🔥 was super setting W3/D1 with W3/D2 due to a snow storm still got it in ✅🐲❌

Roshawn

Jessica Greene

CazFit

Cardio:
- Row (keep the damper between 4-7)

Core:
- Captain's chair leg raises 4 x 25
- Captain's chair oblique raises 4 x 15 (each side)
- Feet elevated crunches 4 x 30
- Straight leg kicks 4 x 60 seconds
- Burpee knee tucks 20sec on 10 sec off
- Plank alternating punches 2 x 45sec

- 4 minute warm up (light pace)
- 5 minutes keep S/M below 20 
- 3 minutes keep S/M below 25
- 3 minute sprint 
- 5 min cool down at a light pace

- keep toes pointed downwards
- keep legs straight 
- raise legs 
- control your legs upon lowering them

Captains chair straight leg raise

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

- elevate heels 
- think “slow motion” 
- really use your abs to raise your upper body into crunch position 
- don’t hold your neck or back of head

Feet-elevated crunch

- straight leg kicks 
- left + right = 1 total rep

Straight leg kicks

- complete 1 full burpee
- make sure chest touches the ground/ floor 
- when returning back to standing, complete a knee-tuck jump

Burpee knee tuck

From the plank position, extend arm outwards, repeat on the other side

Plank alternating punches

W3/D2 Cardio and core

Michael

I'm excited to start the program today. Thank you!

Vid was dope! Makes me curious of the workout regimen..?

Calvin

Burn N Shred Challenge Video

Got a good sweat and really feeling it in my abs and shoulders

Ivory’ll

Saul

DJ Dynamic

W1/D1 Full body

Things was kinda difficult for beginner but got it done

Super hard didn’t know getting lean was this hard 😫

Steven Mitchell

W1/D2 Cardio and core

Brittany

2nd day back in the gym.
I had to modify some of the work outs because of what the gym has available etc.. 
I didn’t get all my reps 80% of the rep count.
I did complete all sets.
I’ll get Better.
GoodShit Loagz 🦾🦾

Jason

W1/D3 Chest & back

Hardest workout ever in my life mountain climbers at the end doesn’t play fair 😫

Winston Guy

W1/D4 Cardio & core

Corey

Insane but as your endurance gets better you will survive overall very intense and challenging 🔥🔥

W1/D5 Full body

W1/D6 Cardio & core

W1/D7 Active recovery

Tough but getting leaner each week loving the challenge ⚡️⚡️⚡️

I have a love hate relationship with this one...lots of reps and lots of leg work but I love it really!

W2/D1 Full body

Brutal nothing comes easy on this app 😆

W3/D2 Cardio and core

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