Name: Playbook - Alex Rice - WEEK 4 AB CIRCUIT
Uploaded: 2024-03-29T18:23:03.959Z
Duration: 15 min
Description: WEEK 4 AB CIRCUIT

Stacy

Such a good circuit! Those bicycle crunch variations are deceiving 🔥

Brianna

Great workout. Felt the burn but also feel my core getting stronger with your core workouts.🫶

Aurelia

Jennica

Lindsey

Miranda Worden

Heidi

😄 yay to be on the other side of extended planks

Katherine

Hailie

AB CIRCUIT!

2-3 ROUNDS
1a. 10 reps side plank hip raise
1b. 10 reps (each) bicycle crunch variation
1c. 10 reps lying toe touches

2a. MAX - extended plank hold

2-3 ROUNDS
1a. 10 reps side plank hip raise
1b. 10 reps (each) bicycle crunch variation
1c. 10 reps lying toe touches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Hip Raises

-Start by lying on your back
- Pull your knee toward your chest while raising your shoulders blades off the ground into a crunch
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch Variation

- Holding your legs extended up
- engage your core, lift your shoulders off the ground and reach towards your toes with both hands

Lying Toe Touches

AB CIRCUIT

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended Plank Hold

WEEK 4 AB CIRCUIT

Laikin

Alyson

Carmen

WEEK 1 AB CIRCUIT

Jenn

Ouch!!! That’s gonna hurt in the morning

WEEK 2 AB CIRCUIT

Geraldine Russo

WEEK 3 AB WORKOUT

Wow the plank pull through is so hard but felt good!

Megan

WEEK 5 AB CIRCUIT

Sara Coop

WEEK 6 AB CIRCUIT

That kicked my butt! Felt accomplished after💪🏼

Avery

Gisele Rigo

W1/D1 Glutes and Hamstrings

Hard workout but I feel amazing now 💪🏻☺️

Tara

W1/D2 Pull Workout

Magali

W1/D3 Quads and Glutes

Beila

Danielle Martin

W1/D4 Push Workout

Nicole

W1/D5 optional: SWEAT CHALLENGE

sara

W2/D1 Glutes and Hamstrings

Definitely underestimated those pullovers 😅🔥

W2/D2 Pull Workout

W2/D3 Quads and Glutes

W2/D4 Push Workout

Breathing hard and sweating!!  Great workout!!!!

W2/D5 optional: SWEAT CHALLENGE

Roxy

W3/D1 Glutes and Hamstrings

W3/D2 Pull Workout

My legs have never felt so wobbly in my life!!

W3/D3 Quads and Glutes

Definitely underestimated those 6 way raises 🔥

W3/D4 Push Workout

Erika

W3/D5 optional: SWEAT CHALLENGE

Alis Taylor

I’m always reminded how intense these leg days are every time I have to go back upstairs since our gym equipment is in the basement 😅🔥

Maci

W4/D1 Glutes and Hamstrings

Brenlee

Those elbow planks to downward dog is a burner 🥵🔥💪🏻

W4/D2 Pull Workout

W4/D3 Quads and Glutes

Love this upper body day! I’ve completed it a few times now when I’m in between programs.

Taylor

I’m definitely going to feel this tomorrow morning.

W4/D4 Push Workout

Brielle

Jessica

W4/D5 optional: SWEAT CHALLENGE

I can feel myself getting stronger on the reverse lunges!!

Killer dumbbell only workout! My legs were shaking during the kickstand RDLs!

Madyson

W5/D1 Glutes and Hamstrings

Those plank rear delt flies are a killer in disguise 🔥

W5/D2 Pull Workout

W5/D3 Quads and Glutes

Omg, those .75 lateral raises 🔥🔥🔥🔥

Burns so good!

Sherrell

W5/D4 Push Workout

Wow!! Definitely challenging!🥵🙌🏼

Natalee Arredondo

W5/D5 optional: sweat challenge

I thought the dumbbell lying leg curls were unusually easy for me, but then I got to those last 8 reps and my legs were SHAKING!! 🔥

WEEK 4 AB CIRCUIT

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