Name: Playbook - X2: Omar x Emily - W4/D3: Cardio
Uploaded: 2021-01-18T11:47:19.832Z
Duration: 30 min
Description: W4/D3: Cardio

I know it’s Sunday but...sometimes you need to sweat it out.👊

Short workout, but still a killer! I cant keep the sweat out of my eyes!

Tricia

My favorite cardio so far. Being a graduated college athlete, that’s how I like to be pushed and how I like to train. Hope to link with you guys some day soon! ❤️from Dallas

Blair Taylor

Meds balls that Bounce are dumb. That’s all.

Carol Phillips

Move from Cardio Circuit 1 to 2 with max 90 sec rest

This is an interval cardio workout with a “sprint” portion which has a med ball movement in between. Hop off the treadmill (if that is what you are using) and keep it running while you complete the med ball movement.

You can substitute the running interval with any piece of cardio equipment or run the sprint on the track

Complete it three times through without rest!

30 sec sprint interval 

Can be done outside or on the treadmill

Or can modify and do the interval on any other piece of cardio equipment!

Sprint Interval

Slam the ball towards the side that has the knee up, roll the ball under the leg pick up and slam to that same side for complete reps

[Med Ball] Kneeling Lateral Slam

Make sure body pivots as you slam and alternate back and forth

[Med Ball] Side to Side Slams

Make sure Hold ball away from chest and rotation/pivot happens waist down

[Med Ball] Hip Pivots

[Med Ball] Slams

Interval Circuit

W4/D3: Cardio

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.

Khalil Blaine

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

W4/D3: Cardio

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