Name: Playbook - Jonah Downey - W1/D6 Interval Cardio & Abs
Uploaded: 2023-04-30T17:24:48.025Z
Duration: 20 min
Description: W1/D6 Interval Cardio & Abs

Interval Cardio:
- Assault Bike: 20s High Intensity 40s Low Intensity (8-10 Rounds)

Ab Circuit: 3 Rounds
- Doable Crunch x 30s
- Bicycle Crunch x 30s
- Hollow Body Hold x 30s
- Russian Twist x 30s

Bike Sprints - 20s high intensity, 40s low intensity (Repeat for 8-10 Rounds)

Assault bike

- With your body in a V-sit position, hands on the floor
- Tuck your knees to your chest 
- Extend your legs out
- Repeating sequence for time or reps

Doable Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Ab Circuit

W1/D6 Interval Cardio & Abs

I was a little confused about when to start and stop. 

Think it might be dope to have a timer for each movement as well as rest.

Ressard

A pretty great way to get the heart pumping and set the pace for the workout!!!! 🤜🏽❤️🤛🏽
10 outa 10 would recommend!!!!

Michael

All the tutorials had video clips except the 3 before for the final two warmups (jumping jacks being the last)

Warm Up - DONT SKIP

Cool Down - Post Workout

Cody

Very different from what I have done before. It’s definitely a change of pace for me!

Ivan

Great workout! Lost motivation and direction, but this workout plan by Jonah gives you both!  Day 1✅

Dalton Patchen

W1/D1 Chest & Back + Abs

Esteban

Cyrille

W1/D2 Legs + Arms & Shoulders

Great workout with a much needed stretch after a tough 3 days!

W1/D3 HIIT Cardio & Abs + Mobility

Easy to follow! The videos and built in timer keep me focused.

Jesus Chavez

12/10.  I know I’ll feel this one in the AM

W1/D4 Chest & Back + Abs

Marty

W1/D5 Legs + Arms & Shoulders

W1/D7 Rest Day / Mobility

Did it yesterday, went home and sleep intense ahah

W1/D6 Interval Cardio & Abs

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