Name: Playbook - Jeff Logan - W4/D4 Cardio & core
Uploaded: 2022-01-28T20:15:58.061Z
Duration: 45 min
Description: W4/D4 Cardio & core

unknown user

Rita

Christopher Boccia

Nikki

Pedro Santana

W4/D4 complete! Let's Get It BECOME Gang!!

Bryant

Charvin Robertson

Didn’t know I could get a ab pump but it’s possible 😂

Roberto

Upper abs are poppin like NEVER before!!🔥💪🏽🔥💪🏽🔥

Charles

Completed every workout. 😤 Proud of myself. Man….LFG!!!!

Darren

Ashley Rodriguez

Ray Cunningham

Roshawn

Mohamed

Baljinder

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

Mountain climbers

W4/D4 Cardio & core

Michael

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

Mike

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

Jarrad

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 😆

W4/D4 Cardio & core

Community

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