Name: Playbook - Richard Brindley - Core & Cardio Challenge
Uploaded: 2023-01-04T17:52:32.848Z
Duration: 45 min
Description: Core & Cardio Challenge

WORKOUT DETAILS*
- Run
- Burpees 
- Butterfly Sit Ups
- Elevated Crunches 
- Reverse Crunches
- Side Plank Lifts
- Bicycle Crunches 
- Run

1. Get on a treadmill. Select your desired running speed and incline.
2. Finish your time.

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

1. Place your hands on the floor.
2. Hop back bringing your body to the ground.
3. Hop forward landing and standing straight up.
4. Increase speed as you feel comfortable.

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

Burpees

1. Lay on the ground with knees bent & the soles of your feet together.
2. Come up and touch your feet.
3. Go back in a controlled motion.
4. Engage your core.

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

Butterfly Sit Ups

1. Keep one hand underneath your shoulder, opposite hand flat by your side and feet stacked on top of each other.
2. Dip your hips down then back up engaging your core.
3. Complete desired reps then repeat on the opposite side.

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

Side Plank Dips

1. Begin by lying across a bench with legs extended and hands holding the bench.
2. Pull both legs into your torso with knees bent in a controlled movement.
3. Extend legs back to starting position and repeat this pattern.

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

Elevated Crunches

1. Place your arms extended by your sides. 
2. Raise your legs until you reach 90 degrees.
3. At the top raise your hips off the ground and slowly lower back to starting position.

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

Reverse Crunches

1. Pull your knee toward your chest while rotating your upper torso.
2. Bring your opposite elbow to your knee. 
3. Repeat on the opposite side.
4. Focus on engaging your core.

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

Bicycle Crunches

Core & 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!

Core & Cardio Challenge

More workouts from Richard Brindley