Name: Playbook - Jeff Logan - W3/D4 Cardio & core
Uploaded: 2022-01-28T20:15:58.029Z
Duration: 45 min
Description: W3/D4 Cardio & core

Good workout , definitely needed core today , thank you as always

Jamarlo

Shekela

my abs are beat up! loved the workout 💪🏾💪🏾

Siosi

Getting easy , I’m finishing workouts fast asf now

Christopher Boccia

Sara

W3/D4 complete! Great work but Greater mission! Let's Get It!

Bryant

Charvin Robertson

Eliel Lau

Zeus

Javier

I consider myself above average in fitness.. but these exercises are still a challenge😂💪

Oscar

Wow that was killer 👊🏽👊🏽👊🏽

Roberto

Getting stronger every session. No Beast Mode

Manuel Cruz Sabatier

Baljinder

I’m going harder and harder every day!! Marathon continues

Added additional treadmill hit cardio before bike but over all 🔥🔥❌

Roshawn

Leveling up each day 💪🏽
⏫️🆙️⤴️🚨📽

Ray Cunningham

Maria Foster

Rita

Simply yet effective 🔥 my core is sore

Andrew Monge

Mohamed

Ryan

Sheron Bennett

Cardio: 
- Assault bike intervals 20 minutes

Core:
- Rep and a half push ups 3 x 10
- Kneeling med ball slams 3 x 10 (10 each side)

Superset 
- Hanging leg raises 3 x 20 reps
- Abdominal twists 3 x 50 reps

- Mountain Climbers 20 sec on 10 sec off x 8

- Warm up for 5 minutes
- Push as hard as you possibly can during the “work” interval 
- Use a moderate pace during the “rest” interval
- Use arms and legs 
- Breathe 
- Cool down for 5 minutes

Assault bike

- 1 half rep + 1 full rep = 1 total rep
- think half range of motion (ROM) followed by full ROM 
- control your body

Rep and a half push ups

- reps listed are per side 
- slam hard 
- use upper body and abs to slam 
- slam ball on the outside of the leg that’s forward

Stationary lunge med ball slam

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

-Left + right = 1 repetition
-Hold body at 45 degree angle 
-engage core throughout the entire movement

Abdominal Twists

Superset

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

W3/D4 Cardio & core

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W3/D4 Cardio & core

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