Name: Playbook - Rob Riches - Day 23 - Core & Cardio #7
Uploaded: 2022-06-17T19:05:12.027Z
Duration: 75 min
Description: Day 23 - Core & Cardio #7

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 60 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

Position yourself in a push up position with your body straight, arms extended beneath your shoulders, and body straight like a board with your abdominals pulled in tight.

Drive your left knee up towards your right shoulder, rotating slightly at the hips, but trying to keep your shoulders in a fixed position square to the floor. As the toes of your left foot touches the floor, quickly fire it back to the starting position as you bring your right knee up towards your left chest with the toes touching down on the floor just under your hips.

If this is too challenging at first, slow down the movement, and perform at a slower tempo.

Cross-Body Mountain Climbers

This exercise has 2 movements performed as one for an extra kick.

Start in a Star Fish position, on your back with your arms and legs extended out like that of Star Fish (both hands and feet are kept raised just off the ground). 

As you draw your elbows and knees in towards the center, extend both your legs and arms upwards and reach up to touch your toes as you crunch the upper and lower abs by raising your shoulders and hips off the floor.

Bring both your arms and legs back into the closed Star Fish position, and extend them back out to complete the rep. Perform as many as you can within the time frame allocated for each set.

Star Crunch to V-Up Pulse

Position a resistance band around a fixed point thats set at waist height and grip the free end with your right hand (overhand grip), clasping your left hand over the fingers to form a closed grip.

Take a step or two out to your so that with arms extended out in front of you, there is tension in the band. Keeping your abdominals engaged, and hips locked in place, rotate your torso to the right, turning your shoulders and arms together (the grip should always remain in line with the center of your chest).

Rotate as far towards the right as you're able to, without the hips starting to twist round. Then return back to the starting position at a more controlled tempo and repeat.

Perform all reps on one side, then switch sides and repeat with the other arm.  

This exercise will work your oblique muscles alongside the core abdominal muscles.

Banded Woodchop

Set up with your feet a little wider than shoulder-width apart, and keeping your legs straight, reach down as though you're touching your toes and walk your hands forwards so you're making a triangle with your body,

With your abdominals pulled in tight, reach one hand in along with the opposite foot to touch each other in the center. Repeat with the other arm and leg, and continue alternating back and forth until all reps are completed.

Be sure to keep your hips elevated throughout the movement, so as to properly work and engage your abs during the exercise.

Day 23 - Core & Cardio #7

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