Name: Playbook - Richard Brindley - Abs & Cardio Challenge
Uploaded: 2023-01-04T17:52:32.840Z
Duration: 30 min
Description: Abs & Cardio Challenge

WORKOUT DETAILS*
- Sprints
- Ab Rollouts
- Lying Leg Lifts
- V-Ups
- Russian Twists

1. Get on a treadmill. Select your desired sprinting speed and incline; this should be near to maximal effort.
2. Run for the designated time period.
3. Lower the speed and rest for your designated time period.
5. Repeat.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Sprints

1. Kneeling on floor gripping roller just outside shoulder width. 
2. Keeping your back and arms straight.
3. Roll out in front of you slowly.
4. Engaging your core roll back towards your knees.

Ab Rollouts

1. Lay on your back, hands at your sides. 
2. Raise your legs off the ground until straight up.
3. Lower them, stopping just short of them resting.
4. Finish reps. 

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Lying Leg Lifts

1. Lay with your legs and arms extended. 
2. As you raise your legs, reach your fingers toward your maximum reach I.e. shins/feet and raise your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

V-Ups

1. From a seated position with knees bent and feet off the floor.
2. Keep your back straight and lean back to 45 degrees.
3. Clasp hands together in front of your core.
4. Twist your torso and include a shoulder press in between as you touch from side to side with the Med Ball.

Russian Twist To Shoulder Press

Abs & Cardio Challenge

I found 30 seconds too short. I built up so 30 secs in round 1, 45 secs in round 2, 60 secs in round 3. The last round was tough!

Abs & Cardio Challenge

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