Name: Playbook - Marcus Thrash - W1/D4 Cardio & Abs
Uploaded: 2023-07-03T02:12:46.999Z
Duration: 60 min
Description: W1/D4 Cardio & Abs

This workout includes:
- Superset: treadmill walk & jog
- Superset: crunches, bicycle crunches, & heel tab

Note: Set the incline to 8 and set the speed between 3 - 4

Treadmill incline walk

Note: incline the treadmill to 8 and speed set at 5 or 6.

Treadmill incline jog

Superset: treadmill walk & jog

Note: Set Treadmill incline to 0. Set speed at 2.

Treadmill walk

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- 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

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

Superset: crunches, bicycle crunches, & heel tab

W1/D4 Cardio & Abs

W1/D1 Chest & Triceps

W1/D2 Legs

W1/D3 Shoulders

W1/D5 Back & Biceps

W1/D6 Legs

W1/D7 Rest

W2/D1 Chest & Triceps

W2/D2 Legs

W2/D3 Shoulders

W2/D4 Cardio & Abs

W2/D5 Back & Biceps

W2/D6 Legs

W2/D7 Rest

W3/D1 Chest & Triceps

W3/D2 Legs

W3/D3 Shoulders

W3/D4 Cardio & Abs

W3/D5 Back & Biceps

W3/D6 Legs

W3/D7 Rest

W4/D1 Chest & Triceps

W4/D2 Legs

W4/D3 Shoulders

W4/D4 Cardio & Abs

W4/D5 Back & Biceps

W4/D6 Legs

W4/D7 Rest

W1/D4 Cardio & Abs

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