Name: Playbook - The Lost Breed - W1/D3 Cardio & Core
Uploaded: 2022-03-03T04:45:30.655Z
Duration: 45 min
Description: W1/D3 Cardio & Core

Gylain

Henry

Baller Alert

Anthony

Great can u add some functional as well as in battle  rope sledge med ball sandbag hammer/tyres  etc 

Thx

Shrey

Jeffrey

Could’ve been a little harder cardio wise

Big G

Malik

Amazing workout appreciate you guys for this!!

Levi

WEDNESDAY: CARDIO & CORE

WARM UP: 
15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

CARDIO: 8 Rounds
- 30 Second Treadmill High Pace Run / 60 Second Walk

AB CHALLENGE: “10 MINUTES OF HELL”
(Perform each exercise for 30 seconds rest for 20 seconds)
- Leg Raises
- Toe Touches 
- Russian Twists (no weight)
- Sprinter Sit Ups 
- Crunches
- Shoulder Taps
- Mountain Climbers 
- Reverse Crunch 
- Flutter Kicks

15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

Cardio of your choice (15 min)

Warm up (Option 1)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

- Start in a plank position, hands elevated
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Elevated Mountain Climbers

Warm up (Option 2)

- 30 Second Treadmill High Pace Run / 60 Second Walk “Rest”

Cardio | Treadmill Run/Walk

AB CHALLENGE: “10 MINUTES OF HELL”
(Perform each exercise for 30 seconds, rest for 20 seconds)
- Leg Raises
- Toe Touches 
- Russian Twists (no weight)
- Sprinter Sit Ups 
- Crunches
- Shoulder Taps
- Mountain Climbers 
- Reverse Crunch 
- Flutter Kicks

- Lay on your back, hands over
- Raise your arms and legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

- Holding your arms and legs extended up
- Crunch up and reach for your toes with both hands

Lying Toe Touches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp weight in front of your core
- Twist your torso from side to side

Weighted Russian Twists

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-Ups

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Lower with control

Reverse Crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

Ab Challenge

W1/D3 Cardio & Core

Jarrad

Ariel

W1/D1 Full Body

Charles 

W1/D2 Upper Body

W1/D4 Lower Body

W1/D5 Upper Body

W1/D6 Cardio

W2/D1 Full Body

Ryan

W2/D2 Upper Body

W2/D3 Cardio & Core

W2/D4 Lower Body

W2/D5 Upper Body

W2/D6 Cardio

W3/D1 Full Body

Bryant

W3/D2 Upper Body

W3/D3 Cardio & Core

W3/D4 Lower Body

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps(10,10,10,10)
45LB,35LB,15LB DB’s
26:24

Travis 

W3/D5 Upper Body

W3/D6 Cardio

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
29:34

Week 7 2023
30 Min Cap 
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
27:02

W4/D1 Full Body

Week 4
All Rounds / Reps
All Rounds / Reps
29:24

W4/D2 Upper Body

W4/D3 Cardio & Core

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 Cardio

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
90LB BB, 35LB DB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
95LB BB, 35LB DB
27:26

W5/D1 Full Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
26:25
35LB DB’s , 95LB BB , 45LB BB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
27:39
35LB DB, 95LB BB, 45LB BB

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, 95LB BB, 45LB BB
28:48

W5/D2 Upper Body

W5/D3 Cardio & Core

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
17:07

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, Air Sq’s,Calf Raises
19:40

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:17

W5/D4 Lower Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps 
2 Set - All Rounds / Reps
19:44

Week 10 2023
30 Min Cap
1 Set - All Rounds/Reps
2 Set - All Rounds/Reps
23:57
45LB,35LB DB’s

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:11
45LB , 35LB DB’s

W5/D5 Upper Body

W5/D6 Cardio

30 Min Cap
1 Set - 3 Rounds
1 Set - 3 Rounds 
26:46

W6/D1 Full Body

30 Min Cap
1 Set - 3 Rounds
45,45,25,35 LB DB’s
2 Set - 3 Rounds
95Lb Clean/Press
45LB Curls
24:42

W6/D2 Upper Body

W6/D3 Cardio & Core

30 Min Cap
1 Set - 3 rounds 
2 Set - 3 rounds 
18:42

W6/D4 Lower Body

W6/D5 Upper Body

W6/D6 Cardio

30 Min Cap
1 Set - 3 Rounds 
2 Set - 2 Rounds,30 Reps
135LB Rows & DL’s
35LB DB’s 
30:00

W1/D3 Cardio & Core

Community

More workouts from The Lost Breed