Name: Playbook - Alex Rice - WEEK 5 AB CIRCUIT
Uploaded: 2024-03-29T18:23:04.756Z
Duration: 15 min
Description: WEEK 5 AB CIRCUIT

Madyson

Victoria

Heather

Nicole Coletta

WEEK 4 AB CIRCUIT

Complete 2-3x throughout the week. Throw this in at the end of a workout or complete it on it's own!

2 rounds
1 min Dumbbell Plank pass through 

3 rounds
10 (each) dead bugs
10  Hip Raises
10 (each) side plank crunch

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell Plank Pass Through

3 rounds
10 (each) dead bugs
10  Hip Raises
10 (each) side plank crunch

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- Once your legs are extended, engage your core, raise your hips off the ground
- Slowly lower your hips down

Hip Raise

** Increase difficulty by extending the bottom leg

- Keep your elbow underneath your shoulder, modify by keeping one knee on the ground
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow Side Plank Crunches

AB CIRCUIT

WEEK 5 AB CIRCUIT

Loved it Omg wanna do this daily because my tummy needs more work to form those abs love

Sinalo

Mataya

Ciana

WEEK 1 AB CIRCUIT

Andrea

Leslie

Abby 

WEEK 2 AB CIRCUIT

Serenity

Ekaterina

Kiara

WEEK 3 AB CIRCUIT

Taylor

So proud I was consistent with abs this week! 👏

WEEK 4 AB CIRCUIT

Destiny

WEEK 6 AB CIRCUIT

Piper

Sasha

W1/D1 Glutes and Hamstrings

Tori

Casey

Can you tell us what weight you use, so we know a good starting point

W1/D2 Pull Workout

Kayla

W1/D3 Quads and Glutes

Isabel

Brielle

My first Alex rice workout on the app! I enjoyed it- added a 20 min walk at the end.

Kelly white

W1/D4 Push Workout

Grace

W1/D5 optional: SWEAT CHALLENGE

Had to modify the step ups and go body weight. Great workout

Amanda

I recommend wearing a belt to support the back - i dont use lot of weight but especially beginners tend to have lower back problems when using weight. thats why I started using a belt, maybe you could recommend it to other people who feel it in the lower back :-)

Alison

These have become favorite exercise to have a love/hate relationship with

Angela

W2/D1 Glutes and Hamstrings

Sarah

Christine

W2/D2 Pull Workout

W2/D3 Quads and Glutes

Loved how quick and efficient this one was and still a great burn!

Adaleene

W2/D4 Push Workout

W2/D5 optional: SWEAT CHALLENGE

Jill

Nichole

W3/D1 Glutes and Hamstrings

Karen

Maria

W3/D2 Pull Workout

Loved this workout! Feeling strong! 👍🏻

Rebekah

W3/D3 Quads and Glutes

W3/D4 Push Workout

W3/D5 optional: SWEAT CHALLENGE

I loooveee the input of the weights per set upgrade!! Something I always thought about tracking, but was too lazy to use a separate app 😆

Paula

W4/D1 Glutes and Hamstrings

W4/D2 Pull Workout

The lunges at the end are killerrrr 😵‍💫

W4/D3 Quads and Glutes

W4/D4 Push Workout

Mairead

W4/D5 optional: SWEAT CHALLENGE

Didn't feel strong today but got it done! 🥵

W5/D1 Glutes and Hamstrings

Larissa

W5/D2 Pull Workout

W5/D3 Quads and Glutes

Elizabeth

W5/D4 Push Workout

W5/D5 optional: sweat challenge

W6/D1 Glutes and Hamstrings

W6/D2 Pull Workout

Rachel

W6/D3 Quads and Glutes

Boulder shoulders for sure! 💁‍♀️

W6/D4 Push Workout

1-10 and 10-1 isn’t my favorite but got it done💪🏼

WEEK 5 AB CIRCUIT

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