Name: Playbook - Steven Cao - DAY 7 : ACTIVE REST DAY + ABs
Uploaded: 2022-12-28T22:36:26.223Z
Duration: 50 min
Description: DAY 7 : ACTIVE REST DAY + ABs

This is my ab day staple now. Done it twice. Let's gooo

Tyler

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.

We will start with abdominal training first then get into the cardio session.


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.

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

For this exercise I want you to do a total of 5 sets.

Aim 12-18 reps for each set.
Rest for 40 seconds in between each set.

Cable crunches

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

For this exercise we will be doing a density set, follow this sequence.
Aim 10-12 reps with weight 
Rest pause for 15 seconds 
Aim 10-12 reps with weight again.
Immediately after do body weight sit ups 
Finish with 8-12 reps 
Total reps : 28-36 reps 
Total sets : 3
Rest in between sets 60-90 seconds

Plate overhead sit ups

- Place your arms extended close to your body 
- Raise your legs until you reach 90 degrees
- Come back down with out touching the floor

For this exercise the goal is to contract core at the peak of each rep. I want you to aim for 10-12 reps with 40 second breaks in between sets.
Total sets : 3

Leg raises - modified

LOW INTENSITY CARDIO
CARDIO GOAL for both fat loss and muscle building - 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 or stair master

DAY 7 : ACTIVE REST DAY + ABs

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.

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

Weldon

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

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

PJ Buff Noodle Sr.

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 7 : ACTIVE REST DAY + ABs

Community

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