Name: Playbook - The Lost Breed - W8/D3 Cardio & Core
Uploaded: 2022-03-03T04:52:09.368Z
Duration: 45 min
Description: W8/D3 Cardio & Core

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: 10 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

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

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

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1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
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1 Set - 3 rounds 
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