Name: Playbook - Michael Smith - W1/D7 Cardio x Abs
Uploaded: 2023-01-25T21:07:01.422Z
Duration: 30 min
Description: W1/D7 Cardio x Abs

O Neil diaz

Devonte

Hasan Hollywood

Maliq

talmadge

30 minute fasted hike straight into the abs workout 😭😭😭😭

Jonathan

Kendric White

SESSION I | fasted cardio 
30 minutes [heart rate at 120-140bpm] 

Ab Circuit [4 rounds- 90 seconds rest] 
- Hanging Leg Raise | 15 reps 
- Plate Crunch | 20 reps 

SESSION II | REST

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

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- 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

- 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 throughout the movement

Crunch

Ab Circuit:

Session II: Rest

W1/D7 Cardio x Abs

Stephanie

Anthony

Start Here:

Peter Maina

Good work out, can't wait for the result the more I continue the workout plan.

Henny

Rami

W1/D1 Chest x Triceps

Donnell

Will

Great workout! I definitely feel the burn on Day 2. 💪🏾

W1/D2 Back x Biceps

Was a good session, but seemed longer then usual. Other then that great pump

Can’t feel my legs…. And I love it lol

Jeven

W1/D3 Legs x Shoulders

good workout but some of your vids needa be fixed bro

mir dinero

Carlos

Betsy

W1/D4 Chest x Triceps x Biceps

Thomas

Andrew

W1/D5 Back x Rear Delt

Daniel

W1/D6 Legs x Shoulders

W2/D1 Chest x Triceps

W2/D2 Back x Biceps

W2/D3 Legs x Shoulders

My gym now needs a wet floor sign 💪🏼

W2/D4 Chest x Triceps x Biceps

W2/D5 Back x Rear Delt

W2/D6 Legs x Shoulders

W2/D7 Cardio x Abs

W3/D1 Chest x Triceps

W3/D2 Back x Biceps

W3/D3 Legs x Shoulders

W3/D4 Chest x Triceps x Biceps

W3/D5 Back x Rear Delt

W3/D6 Legs x Shoulders

W3/D7 Cardio x Abs

W4/D2 Back x Biceps

W4/D3 Legs x Shoulders

W4/D4 Chest x Triceps x Biceps

W4/D5 Back x Rear Delt

W4/D6 Legs x Shoulders

W4/D7 Cardio x Abs

W4/D1 Chest x Triceps

W1/D7 Cardio x Abs

Community

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