Name: Playbook - X2: Omar x Emily - W6/D5: Cardio
Uploaded: 2021-01-18T11:49:42.138Z
Duration: 35 min
Description: W6/D5: Cardio

Tricia

Kierstan Taylor

Hit a 10 min warmup, 20 min cardio push, 10 min cool down of a light jog

Can modify and do intervals with any other piece of cardio equipment/jump rope/battle ropes/ etc

Repeat warmup circuit twice before completing the cardio

Start in a standing position and walk out into plank and back up to stand.

Walk Outs

Squat down and grab your feet, extend your hamstrings into lengthened position and drop back into squat.

Deep Squat To Hamstring Stretch

In a straight arm plank position step forward planting the foot as close as you can to your hand, alternating back and forth.

Plank Step Forwards

Lay flat on your stomach, arms above your head. On your exhale lift both legs and arms off the ground. Flow with your breath.

Superman

Keep your leg as close to your body as possible and reach your leg across your body by rotating the spine.

Repeat 10 each side

Laying Cross Overs

Warm-up

DETAILS: (treadmill or on the track)
➡️ 30 sec sprint, rest 15 sec recovery
➡️ Repeat this pattern for the duration of 20 min!


Can be done outside or on a treadmill

Modification:
➡️ can complete on any cardio machine

Interval Workout

W6/D5: 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

W6/D5: Cardio

Community

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