Name: Playbook - Steven Cao - DAY 15 : REST DAY + CARDIO
Uploaded: 2022-12-28T22:36:26.527Z
Duration: 45 min
Description: DAY 15 : REST DAY + CARDIO

Today we will be aiming to speed metabolism up and accelerate fat loss, the goal ultimately is to speed up your metabolism and we will push cardio fasted today. 

You can also do this 1-2 hours after having 1st meal if you prefer.


Leave a comment with how you are feeling after this session, it gives me great feedback and insight with how you are responding to it.

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

Treadmill incline walk / stair-master

DAY 15 : REST DAY + CARDIO

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

Pulled up to the gym today knowing that I was doing chest and arms in the same day. Drank 3 extra scoops of pre workout and went to swoletown. The gym needs a rest day after this one.

PJ Buff Noodle Sr.

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

DAY 4 : BACK / REAR DELTS / ABs

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

DAY 15 : REST DAY + CARDIO

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