Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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Cardio and Abs

Cardio and Abs
1 hour

This is your Cardio & Abs Day! Start with 30–45 minutes of cardio to get your heart pumping. Follow it with ab exercises performed back-to-back in order. Repeat the entire cycle three times for a killer core workout. Let’s crush it! 💪✨

673e951ba30fad10545a1b03

Play Button
Run
 sets
 kg
 reps 
 rest
Notes
6650995c32d87de81a681907
Bodyweight
Run
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain proper running form, engage core. Avoid overstriding and poor arm mechanics.

Where you should 'feel it':
Primary Muscles:
Quads,Calves
Quadriceps,Gastrocnemius
Secondary Muscles
Hamstrings,Glutes
Run muscle groups
Play Button
Plank
 sets
 kg
 reps 
 rest
Notes
66531f0326f968b50b54732a
Bodyweight
Plank
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold plank position, engage core. Mistakes: Sagging hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Abs
Rectus abdominis
Secondary Muscles
Shoulders
Plank muscle groups
Play Button
Side Plank
 sets
 kg
 reps 
 rest
Notes
66531e6d2ab0ad332ea27ce3
Bodyweight
Side Plank
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold plank position on side, engage core. Mistakes: Collapsing hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Side Plank muscle groups
Play Button
Side Plank Hip Raise
 sets
 kg
 reps 
 rest
Notes
66531f038df10f8c4666cffe
Bodyweight
Side Plank Hip Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift hips up in side plank position. Mistakes: Collapsing hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Side Plank Hip Raise muscle groups
Play Button
Bird Dogs
 sets
 kg
 reps 
 rest
Notes
65f921b81a02d0ed505132ba
Bodyweight
Bird Dogs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position
  2. Extend out opposite arm and leg to maximal extension, maintain spinal alignment for each rep
  3. Slowly return back to a slightly flexed spine
  4. Only perform at a tempo where you can maintain stability
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lower Back
Bird Dogs muscle groups
Play Button
Toe Taps
 sets
 kg
 reps 
 rest
Notes
66531e702effca83e03e5533
Bodyweight
Toe Taps
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift legs, tap toes to floor. Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Hips
Toe Taps muscle groups
Play Button
Lying Leg Raise
 sets
 kg
 reps 
 rest
Notes
66531e658592e088c973382f
Bodyweight
Lying Leg Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift legs to 90 degrees, engage core. Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Hips
Lying Leg Raise muscle groups
Play Button
Russian Twist
 sets
 kg
 reps 
 rest
Notes
66531e6c1d5787bc8ff436c6
Bodyweight
Russian Twist
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Rotate torso side to side, engage core. Mistakes: Not fully rotating, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Russian Twist muscle groups
6650995c32d87de81a681907
6650995c32d87de81a681907
Run
Run
3
3
1
3
m 
0
s
 rest
66531f0326f968b50b54732a
66531f0326f968b50b54732a
Plank
Plank
3
3
1
3
m 
0
s
 rest
66531e6d2ab0ad332ea27ce3
66531e6d2ab0ad332ea27ce3
Side Plank
Side Plank
3
3
1
3
m 
0
s
 rest
66531f038df10f8c4666cffe
66531f038df10f8c4666cffe
Side Plank Hip Raise
Side Plank Hip Raise
3
3
1
3
m 
0
s
 rest
65f921b81a02d0ed505132ba
65f921b81a02d0ed505132ba
Bird Dogs
Bird Dogs
3
3
1
3
m 
0
s
 rest
66531e702effca83e03e5533
66531e702effca83e03e5533
Toe Taps
Toe Taps
3
3
1
3
m 
0
s
 rest
66531e658592e088c973382f
66531e658592e088c973382f
Lying Leg Raise
Lying Leg Raise
3
3
1
3
m 
0
s
 rest
66531e6c1d5787bc8ff436c6
66531e6c1d5787bc8ff436c6
Russian Twist
Russian Twist
3
3
1
3
m 
0
s
 rest
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