Name: Playbook - Rob Riches - Day 19 - Core & Cardio #6
Uploaded: 2022-06-17T19:05:11.944Z
Duration: 35 min
Description: Day 19 - Core & Cardio #6

Interval Cardio (also known as HIIT) consists of short bursts of all-out effort (high intensity level with maximum speed/output), followed by a period of lower intensity recovery period (reduced intensity/effort level, but not stoping effort or exiting from the machine/exercise), and then immediately cranking up the effort level again and repeating another interval of all-out effort again. 

HIIT will also include a warm up and cool down period that is performed at around the same effort and intensity level as the recovery period.

This is then followed by a series of abdominal-targeted exercises to strengthen and build greater core strength and defined abs. (All Abdominal exercises are performed for reps in a circuit fashion, meaning after one exercise is completed for a set, the next is performed, and so on until all are performed for 1 full round. Then they are repeated in the same circuit as before, and repeated for the total number of circuits shown

Ideally, cardio should be performed first thing in the morning before eating so your body burns more fat as fuel.

Choose an activity (or cardio machine) that will allow you to perform it at full effort for 30 seconds, followed by 30 seconds at a much slower pace (recovery)

HIIT (High Intensity Interval Training), ramps up your metabolic rate (the rate at which your body burns calories for fuel), and keeps it elevated long after you've finished the activity (low intensity cardio does not do this). 

Gradually build up your intensity level after the first 2-4 intervals (4 minutes) so that you know how much effort your able to sustain for 30 seconds. Don't stop during the recovery phase. Even if this means lightly jogging on the spot for 30 seconds before repeating the all-out effort cardio movement.

Aim to perform this all-out effort/recovery cycle for a total of 20 minutes.

Cardio HIIT Sprints

Lay on the floor with your knees bent at 90-degrees, facing upwards, and the soles of your feet flat on the ground.

With your hands positioned at the side of your head (elbows out), crunch up into a sit up position, and as you near the top, take one hand away from the side of your head (your right hand) and extend it out towards your left side with a closed fist (as though your performing a slow punch without over extending the arm). As you do, consciously engage and flex your abs.

Return your hand back to the side of the head and lower yourself back down until your shoulders touch the floor. Then crunch up and repeat with the opposite hand (left) extending out towards the right side.

Your shoulders should naturally rotate towards the direction of your extended arm, but keep your hips fully locked in.

Rotating Crunches

Lay on your side (left) with your feet and hips stacked, and your left hand held at the side of your head with your left hand rested atop your torso just below your top arm (this form of "touch training" will help you better isolate the oblique muscles based on your movement).

Keep your abdominals engaged as you crunch upwards, driving your elbow towards your hip so that your shoulders lift up off the ground. At the same time, raise both feet off the floor (by only a few inches). 

Lower both feet and shoulders down at a controlled pace, and repeat. Perform all reps on one side, then turn over and repeat on the opposite side.

Side Crunches

Lay on your back with both arms and legs extended straight out from you. Start by placing a Swiss ball between your feet, clamping them together so as to grip the ball.

As you engage the abdominals, exhale and raise both your hands and feet up towards each other at the same time, ensuring your shoulders and hips leave the floor. Pass the Swiss Ball from your feet into your hands, then lower both back to the floor, keeping them extended. 

That completes one repetition. Repeat this process of passing the ball from your hands to your feet and back again, lowering both to the floor again between each pass, until all reps are completed for each set shown.

Swiss Ball V-Up Passes

Lay face down on a mat and extend out your arms and legs in a straight line, keeping your shoulders slightly raised up off the floor.

Simultaneously, raise both your hands and feet a few inches up off the ground, pausing momentarily at the top before lowering them at a slightly slower tempo.

You'll feel this work the lower region of your back. If it's too challenging at first, try raising only one arm and leg at a time, or alternate between opposing arms and legs being raised.

Supermans

Day 19 - Core & Cardio #6

Day 2 - Core & Cardio #1

Day 3 - Upper Body Strength & Conditioning #1

Day 4 - Stretch & Stability #1

Doug

Joelc

Seif

Day 1 - Full Body Fitness Assessment

Day 5 - Core & Cardio #2

Day 6 - Lower Body Strength & Conditioning #1

Day 8 - Full Body Fitness Assessment #2

Day 9 - Core & Cardio #3

Day 10 - Upper Body Strength & Conditioning #2

Day 11 - Stretch & Stability #2

Day 12 - Core & Cardio #4

Day 13 - Lower Body Strength & Conditioning #2

Day 15 - Full Body Assessment #3

Day 16 - Core & Cardio #5

Day 17 - Upper Body Strength & Conditioning #3

Day 18 - Stretch & Stability #3

Day 20 - Lower Body Strength & Conditioning #3

Day 22 - Full Body Assessment #4

Day 23 - Core & Cardio #7

Day 24 - Upper Body Strength & Conditioning #4

Day 25 - Stretch & Stability #4

Day 26 - Core & Cardio #8

Day 27 - Lower Body Strength & Conditioning #4

Day 28 - Full Body Assessment #5

Day 19 - Core & Cardio #6

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