Name: Playbook - Jeff Logan - W4/D2 Abs + cardio
Uploaded: 2022-01-28T20:15:58.056Z
Duration: 45 min
Description: W4/D2 Abs + cardio

Jamarlo

Jackson

Charvin Robertson

Christopher Boccia

W4/D2 complete! I will not be defeated! Let's Go BECOME GANG!

Bryant

Ashley Rodriguez

Javier

Roberto

Killer workout today. Only did 2-1/2 minutes of stair master 😩 That mf is something else. Started feeling nauseated 🤢 so I stopped. I’ll be doing 30 min straight soon. #BEcoming

Darren

Stairmaster is a stone cold killer 🥶🔪

Ray Cunningham

Stair master was kicking my ass also did additional cardio and added weight to the abdominal twist to intensify the ab workout 💪🏾

Roshawn

Sheron Bennett

1. Hanging Knee tuck 
2. Feet elevated crunch 
3. Lying leg raise 
4. Med ball twist 
5. Ab roll outs 

30 minutes of interval stair master 3 mins moderate, 3 mins fast

Begin by taking a shoulder-width grip on a overhead bar (or you can use hanging sleeves, wrist straps or extended arms on a dip station) and hang with arms and legs fully extended keep your body from swinging as you lift your knees toward your chest. Keep toes pointed downwards the entire time.

Hanging knee-tuck

- 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

- lay on bench 
- be sure to bring hips all the way through 
- raise your head to activate upper abdomen

Lying leg raise

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

Abdominal Twists

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees
- keep feet off the ground

Ab roll out

30 mins total 
- 3 minutes moderate pace 
- 3 minutes fast paced without holding the machine

Stair master

W4/D2 Abs + cardio

Burn N Shred Challenge Video

W1/D1 Full body

W1/D2 Cardio and core

W1/D3 Chest & back

W1/D4 Cardio & core

W1/D5 Full body

W1/D6 Cardio & core

W1/D7 Active recovery

W2/D1 Full body

W2/D2 Cardio and core

W2/D3 Chest & back

W2/D4 Cardio & core

W2/D5 Full body

W2/D6 Cardio & core

W2/D7 Active recovery

W3/D1 Full body

W3/D2 Cardio and core

W3/D3 Chest & back

W3/D4 Cardio & core

W3/D5 Full body

W3/D6 Cardio & core

W3/D7 Active recovery

W4/D1 Full Body

W4/D3 Chest & back

W4/D4 Cardio & core

W4/D5 Full body

W4/D6 Cardio & core

W4/D7 Active recovery

W5/D1 Full Body

W5/D2 Abs + cardio

W5/D3 Chest & back

W5/D4 Cardio & core

W5/D5 Full body

W5/D6 Cardio & core

W5/D7 Active recovery

W4/D2 Abs + cardio

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