Name: Playbook - Michael Smith - W3/D7 Cardio x Abs
Uploaded: 2023-09-24T18:59:18.896Z
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

Luke

Eric

Dexter

WELCOME TO SEASON I

Andrew Valenzuela

Steve

W1/D1 Chest x Triceps

Ayaaz

Joshua

Syed

W1/D2 Back x Biceps

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

W3/D7 Cardio x Abs

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