Name: Playbook - Rob Riches - Day 2 - Core & Cardio #1
Uploaded: 2022-06-17T19:05:11.550Z
Duration: 45 min
Description: Day 2 - Core & Cardio #1

Low intensity cardio performed for a period of time to increase body fat use as a fuel source, 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 a piece of cardio, such as an upright stationary bike, and perform at a level that is around 70-80% exertion (one that will push you but still allow you to maintain a conversation), for a total of 30 minutes.

If you have a heart rate monitor, keep notes on your activity and training zone to see how it changes over the coming weeks and months. It can be a great indicator to see how your fitness levels are improving.

Cardio LISS Bike or Treadmill

Lay on your back with your knees bent and feet firmly on the floor, with your shoulders and lower back pressed in to the floor. 

Place your hands either at the sides of your temple (not holding behind your head), or you can cross your arms across your chest, or keep them stretched out over your knees (harder, easier, easy). Brace your abs and exhale as you crunch upwards, raising your shoulders a few inches off the ground. Your entire back shouldn't lift off from the ground.

Keep your head in a neutral position throughout the movement (a slight gap always between your chin and chest), and perform these under control and without momentum. 

This exercise develops more of the upper region of the abdominals.

Floor Crunches

Lay on your back with your legs straight, feet together and toes pointing upwards, with your shoulders and lower back pressed in to the floor. 

Place your hands under your lower back, and brace your abs and exhale as you raise your legs up over your hips. Keep the knees slightly bent and toes pulled in towards you. Stop when your feet are over your eye-line level looking straight up, and hips lift slightly off the floor. 

Exhaling will allow you to fully contract your abs and squeeze them hard at the top of the rep. Lower the legs back under control stopping just short before they touch the floor.

Your legs shouldn't be pushing upwards. Think more like your feet are following a curved arc that's always equal distance from your hips. If the full range of motion is too challenging for you, start with your legs directly above your hips and crunch the hips slightly forwards until feet are over your eye-line level.

This exercise develops more of the lower region of the abdominals.

Lying Leg Raises

Lay on your side with your feet stacked on top of each other, and your body straight like a board. Raise yourself up by extending your arm on the floor (left arm in this example) under you so that the elbow and forearm are supported on the ground and your elbow is directly under your shoulder.

Keep your abdominal muscles pulled in tight, and your hips raised up so as to maintain that straight line from your shoulders through your hips to your feet.

This is much the same as a regular plank except you're supporting yourself sideways using one arm.

This exercise conditions and strengthens your oblique muscles as well as overall core strength.

Once 30 seconds has been performed on one side, repeat on the opposite side.

Side Plank

Lay on your back with your arms stretched out either side of your like you're making a T-sign. Keep you palms facing upwards (as this will keep you from pushing your hands down during the movement, which reduces the involvement of the abs).

With your knees slightly bent and legs raised straight up over your hips (think about creating a 90-degree angle at your waist), and slowly lower your legs down to the right side of you until they're touching the floor. Then raise them back up slowly to the top, and over to the left  side (much like mimicking the action of windscreen wipers on a car).

One full movement (right to left) is one rep, so make sure you perform for the desired number of reps for each set.

Lying Windscreen Wipers

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 19 - Core & Cardio #6

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 2 - Core & Cardio #1

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