Name: Playbook - Michael Smith - CARDIO x ABS
Uploaded: 2024-05-02T21:31:53.976Z
Duration: 40 min
Description: CARDIO x ABS

SESSION I
fasted cardio:
40 minutes [heart rate at 120-140 bpm]

ab circuit:
Plate Crunch | 20, 20, 20, 20
Hanging Knee Raise | 10, 10, 10, 10

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale on each rep

Plate Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

Ab Circuit:

CARDIO x ABS

Franco

Gregory

Miguel

WELCOME TO SEASON II

Amazing workout, definitely feel a great pump.

Jose

Crazy pump. Love how the exercises are structured.

Mike

Alfonso

BACK x CHEST

Steven

Syed

Erik

SHOULDERS x ARMS

Luis Núñez

Isiah

Bro your Leg workouts were intense. Do you have any tips to warm up the knees, like any workouts to make your knees stronger?

Ivan

LEGS

Jesus Campos

Charles

BACK x REAR DELT

John

really good workout; but my shoulders gave out on me for the incline bench 🤬

Stephanie

CHEST x SHOULDERS

Marc

Blue

Noor

Brandon

Luis2720

I need a wheel chair, after this killer workout!

Roberto

I enjoyed it by doing a more back to back excercises

Adrian

Timothy

Ryan

Love it! Getting stronger, numbers going up…

CARDIO x ABS

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