Name: Playbook - Adair Hoffert - Strong sexy abs
Uploaded: 2024-01-28T16:25:38.144Z
Duration: 25 min
Description: Strong sexy abs

Want a strong tight core? This workout is for you

Lie flat on your back with knees bent, and arm extended straight above your shoulder, holding a dumbbell. From this position, sit all the way up as you raise the dumbbell toward the ceiling and bring your opposite arm towards side of body of your body.  Pause, then roll down to the floor, keeping the dumbbell lifted.
Complete each side

Single arm sit ups

The set-up for the bear plank is similar to a standard plank. Your hands should be stacked under your shoulders, and your back should stay flat. However, your body should be in what is commonly known as a tabletop position. Bend your knees 90 degrees, so they are stacked under your hips.

From the tabletop position, slightly shift your weight forward to put more support on your shoulders. Tighten your core, quads, and glutes to maintain a strong, stable base. 

While keeping your toes planted on the floor, lift your knees about an inch off of the ground. You should feel tension in your core, shoulders, and quads. Hold this position until it becomes unbearable. Hold this position until you can longer sustain proper form.

Have kettlebell in front of you and alternate finger tips touching while holding plank. 

Complete a total of 20 that is 10 for each side

Bear plank with touch

Start kneeling with kettlebell to one side

Bring kettlebell across the body wrap around head and back across.  This is one rep

Complete 10 on each side 10 total

Keep core tight entire time

Cross body around the worlds

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-bring core down and back up 
Hold at end of 10th rep for 10 seconds

Mobility - reverse plank

Get into straight arm plank position 

Have kettlebell in front of you

While holding plank grab kettlebell and move bell from in front of you to about belly button and back up 

Then do the same thing on the other side this is one rep

Complete 10 on each side for total of 20 reps

Strong sexy abs

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