Name: Playbook - Magnus Lygdback - 40-min Cardio + core
Uploaded: 2023-01-02T04:13:42.037Z
Duration: 40 min
Description: 40-min Cardio + core

The cardio and balance with the stability ball really challenged me. As well as the warm-up jog transitioning into the 4 sets of sprints. This was a good workout. Definitely will get better at the movements over time.

Kyla Isabelle

Really good! Still is very difficult to me the stability with the ball, however I'll keep practicing.

Greys

Kathryn Mecrow-Flynn

A few weeks in to your program... been working on the Tarzan program but sticking to mainly these five workouts in between sets and whenever I'm having a weird day.. myself and many others are seeing the results. Thank YOU!

MICHAEL

Quick, Sweaty, and Effective! Just how I like it 🔥

Kristi

Jenn Daniel

Hadn’t done this one in a while! Nice to see me not struggle through planks

Regan Krager

Substituted the treadmill for actual sprints outside. Good little cardio sesh today! 🥳

Lisa

Elise

Lilly duong

“My ball was sweaty so I couldn’t stay on it.”

Rod Mandi Brumfield

I would include the option of level from beginer to advamce and adapt the reps and intensity accordingly.

Angelica

Warmup:
Jog 5 minutes

Sprints 1 min on 1 min off

Superset:
Knee tucks on swiss ball 3 x 15
Sideway leg swings on swiss ball 3 x 20

Skaters 4 x 20

Stir the pot 4 x 1min

Start of the day right with your warm-up! Today you will be jogging for 5 minutes on the treadmill before jumping into your sprints session. Get ready to work!

- Go at a pace you can sustain for 5 mins

Treadmill Warm-up (Jogging)

Warm-up

Cardio HIIT - Treadmill Sprints

For this superset, you have 3 rounds of knee tucks and sideways leg swings on a swiss ball. Perform all of the reps for each exercise, then rest for 30 secs. Repeat 3 times.

- Start in a plank position with your shins resting on a stability ball
- Draw your knees in toward your chest and extend legs straight back out
- Be sure to maintain control of the ball the entire time

Knee Tucks on Swiss Ball

- Start in high plank position with your shins resting on a stability ball
- Lift one leg slightly off the ball and extend the leg horizontally out to the side
- Bring leg back to start
- Complete with opposite leg
- 10 reps per leg

Sideways Leg Swings on Swiss Ball

Superset

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 reps per side

Skaters

- Use a stability ball
- Keep your core tight
- Rotate your arms in a circular motion on the ball

Stir the Pot

40-min Cardio + core

Hard! But gratifying to complete it - first timer!

Shelley

40 minute spin bike 15 minutes abs, not a bad way to spend an active recovery day.

Jaybird19

Shelley Fraser

15-min Core burn

Tough restart after the holidays. But, here we go!

My sunday workot at home while gym is closed. I was doing burpees for 3min and tbh I am not sure if that was it. Shaking of happiness on the ground right now ❤️😊🧚‍♀️

40-min Cardio + core

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