Name: Playbook - X2: Omar x Emily - W3/D5: Cardio&Core
Uploaded: 2021-01-18T11:44:45.337Z
Duration: 35 min
Description: W3/D5: Cardio&Core

Khalil Blaine

Tricia

Did deadmill sprints for the cardio portion...☠️

Jessica

Kierstan Taylor

Select cardio of choice and complete in the following format:

5 min warmup pace
Work intervals:
60 sec “on” (this is where you push yourself with speed and/or resistance)
30 sec “recovery” (this is a slower pace or resting)
Complete this for 15 min continuous
5 min cool down pace

Cardio

Modification:
➡️ from the knees plank position (push knees back as far as you can)

2️⃣0️⃣ each side alternating

[Body Weight] Plank Shoulder Taps

Both partners complete at the same time.

Hold the dumbbell in one hand and as you crunch up you press the dumbbell up

Dumbbell Crunch Press

Complete this movement with control. Core engagement isn’t about speed!

[Body Weight] Bicycle Crunches

Make sure you keep back flat and core engaged the whole time

[Body Weight] Bench V-Sits

Core

W3/D5: Cardio&Core

Vanessa

It was fun and way harder than I thought. Great workout

Erica Ravelo

Carolina

W1/D1: Full Body Unilateral

Rachel Takacs

Great. Feeling good, definitely kept stretching out sore muscles.

Kaila

W1/D2: Push Pull

Fatima Bekkari

Stacey

This was definitely a killer!!! But got it done.. almost died... but I didn’t hahahahaha

Valerie

W1/D3: Cardio

I thought I was in shape... this was killer even with some equipment modifications!

Allyson

W1/D4: Legs & Core

Not sure if it should be cycle through for 20 min or do 10 rounds (so each circuit 3 times)

I added a progression pull up work out. I did it prior the cardio workout.

Kneeling Lat Pull Down
Scapular Pulls 
Pull Up Negative (Work way up to 30sec negative hold) Did 3 secs today. 
Banded Pull Ups 
Inverted Row
All 3 Set 8-10 Reps 

I am very determined to get 5 full body pull ups by the end of this 6 weeks. And drop 10 pounds.

W1/D5: Cardio

Mobility + Cardio = Intelligent Drip. Got it done! Easy peezy!

Kaylyn

W1/D6: Mobility

Great. Really stretched and rolled out sore muscles.

W1/D7: Active Recovery

Christy

W2/D1: Full Body Unilateral

Burpee finisher was too difficult for the level I am currently at. Loved this workout though

W3/D5: Cardio&Core

Community

More workouts from X2: Omar x Emily