Name: Playbook - Zone 247 - W1/D4 Full Body & Cardio
Uploaded: 2023-11-14T20:15:54.303Z
Duration: 60 min
Description: W1/D4 Full Body & Cardio

Elevate your fitness with this full-body and cardio workout. Begin with compound exercises like squats and deadlifts for overall strength. Incorporate high-intensity cardio intervals such as stair master to boost endurance. Include push-ups, and core exercises for a comprehensive session. Conclude with a cool-down and stretches for a well-balanced, energizing workout.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Begin in a push up position with hands wide or narrow
- Lower body down to the ground
- Push through your arms to rise back up

Push Up

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking Lunges With Dumbbells

- 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

Cable crunches

- Work for time, distance, or calories
- Increase speed as comfortable

Stair Master

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W1/D4 Full Body & Cardio

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