Name: Playbook - Michael Smith - W3/D7 Cardio x Abs
Uploaded: 2024-08-21T18:16:24.085Z
Duration: 50 min
Description: W3/D7 Cardio x Abs

SESSION I | fasted cardio 
40 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

W3/D7 Cardio x Abs

Will

Kiara

Would like to know specific levels or speeds for cardio equipment?

WELCOME TO SEASON I

Raekwon

EastPointBen

Matthew

W1/D1 Chest x Triceps

Great workout!  Can’t wait to see the progress as I continue.  Summer 25 body going to elite!

Nice pump, I know I didn’t feel much of a pump because I haven’t been consistent. I know that through me being more consistent, drinking plenty of water/electrolytes, and eating good solid food that the workouts will get better. All around great workout tho

W1/D2 Back x Biceps

Too long. Split the legs and shoulders into different sessions.

Cliff

Didn’t have time for the shoulders but legs were good

Kerri

Luis2720

W1/D3 Legs x Shoulders

Thomas

Ricky wesley

Really to build a keen interest in this program. Can’t wait for the results and progress

Nicholas

W1/D4 Chest x Triceps x Biceps

Kris

Tanay

David Campos

W1/D5 Back x Rear Delt

Legs take longest to recover for me but maybe ill go try to dunk

Sharif

W1/D6 Legs x Shoulders

Derek

Luke

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

Stephanie

W1/D7 Cardio x Abs

Ínstense workout that it made my triceps burn like crazy 💯🤙🏾

Ivan

W2/D1 Chest x Triceps

love062803

Alejandro

Andre Bush

W2/D2 Back x Biceps

Kurtis and Kat 

W2/D3 Legs x Shoulders

Kurtis

Russell

W2/D4 Chest x Triceps x Biceps

It was really good workout 

The only question I have is what alternative I can do for the pec flys since I don’t have that machine, what workout works best for you?

W2/D5 Back x Rear Delt

Syed

W2/D6 Legs x Shoulders

Marcel

W2/D7 Cardio x Abs

Anthony

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

Charles

W3/D6 Legs x Shoulders

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

W3/D7 Cardio x Abs

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