Name: Playbook - Johanna Paine - 2/21 Cardio and Abs
Uploaded: 2023-02-25T06:12:08.503Z
Duration: 60 min
Description: 2/21 Cardio and Abs

45 minutes of interval cardio below and above VT1, finished with 4 abdominal exercises.

45 min intervals below and above VT1 on a road bike, stationary bike, or spin bike

Cycling

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

- Assume tabletop position, making sure your spine is neutral and you aren't arching upward or sinking downward
- Have a partner place the weight squarely on your upper back. If you don’t have a partner, you can lie flat on the ground and slide the plate onto your back from behind. Then, pop into the plank position. You can only do this if you’re confident you can handle the weight. 
- Hold the position for as long as you can
- Lower down to your stomach

Weighted Plank

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

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