Name: Playbook - Michael Smith - W1/D7 Cardio x Abs
Uploaded: 2023-09-24T18:59:18.822Z
Duration: 30 min
Description: W1/D7 Cardio x Abs

Luke

it was good, i want to get better at this tho

Stephanie

O Neil diaz

Devonte

Hasan Hollywood

talmadge

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

Jonathan Smith

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

Eric

Dexter

WELCOME TO SEASON I

Obed Bravo

Andrew Valenzuela

W1/D1 Chest x Triceps

Demetrius

Ayaaz

Joshua

W1/D2 Back x Biceps

Never felt so good after a workout before! Looking forward to the other workouts!

Victor

W1/D3 Legs x Shoulders

Andre

W1/D4 Chest x Triceps x Biceps

Syed

W1/D5 Back x Rear Delt

W1/D6 Legs x Shoulders

Charles

W2/D1 Chest x Triceps

W2/D2 Back x Biceps

Adrien

Anthony 🐜

W2/D3 Legs x Shoulders

A’Jhuan

W2/D4 Chest x Triceps x Biceps

Kemonte

W2/D5 Back x Rear Delt

W2/D6 Legs x Shoulders

Marcel

W2/D7 Cardio x Abs

W3/D1 Chest x Triceps

W3/D2 Back x Biceps

W3/D3 Legs x Shoulders

Coleman

W3/D4 Chest x Triceps x Biceps

W3/D5 Back x Rear Delt

Brutallll workout! Already feeling bigger💪🏽

Adrian

W3/D6 Legs x Shoulders

W3/D7 Cardio x Abs

It was intense I really pushed my body yesterday. I’m really looking forward to give it 100% today 💪🏾

W1/D7 Cardio x Abs

Community

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