Name: Playbook - Alex Rice - Week 3: Abs
Uploaded: 2024-03-29T18:23:03.962Z
Duration: 10 min
Description: Week 3: Abs

Paige

Madyson

Mackenzie

Love that there’s an workouts programmed in

Christine

Debby

After a good push workout, this is killer 🔥 felt amazing - after of course!

Vanessa

Abby 

Alejandra

Loved this ab workout so much I did it a third time today!

Kayla

Julianne

Brittany

Lauren

maddie

Delaney

Cayla

This circuit looks easy, but it definitely is deceiving! 🔥

Brianna

Nicole

Alyssa

Jennifer Lopez

Michelle

Lindsey

Love these ab circuits so much❤️‍🔥

Loved the planks as a finisher! Super sweaty!

Zhari

Love ending with those plank shoulder taps!

Carleigh

My favorite core workout of the challenge so far!

Karlee

Shoulder taps are always humbling 😮‍💨🫶🏼

Jenna

Love, love, love having abs as part of this program! Such a good way to keep me accountable!

Victoria

I always underestimate the ability circuits!

Taylor

Kelsey

Sarah Tracy

Liliana

Marcie

Nicaury

Erica

Week 3 ABS!

Complete this 2x throughout the week

3 ROUNDS:
Dead Bugs | 8-10 (each) reps

Hip Raise | 10-12 reps

Side Plank Hip Raise | 8-10 (each) reps

1 ROUND:
Shoulder Taps | 30 sec

Complete this 2x throughout the week

3 ROUNDS:

Dead Bugs | 8-10 (each) reps

Hip Raise | 10-12 reps

Side Plank Hip Raise | 8-10 (each) reps

- 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

- 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

Week 3 Ab Circuit

- Begin in a push up position
- Lift one arm off the ground and tap the opposite shoulder, repeat on other side
- the goal is to complete this with as little movement as possible

Plank Shoulder Taps

Week 3: Abs

Jillian Whitton

Alicia

Challenge Intro

Did a really good job at sticking to most of my goals this 6 weeks, and have identified where I can continue to improve in the next!🫶🏼

I def need to do better about drinking water

Amanda Ramirez

Daily Challenge Goals

Whitney Wampner

Good first ab workout! Excited for the rest of the program (:

Maya

Abs on fire but feels so good at the same time!! Highly recommend it!!

Week 1: Abs

Lisa

Week 2: Abs

Why do the single bicycles burn so much more?! 😮‍💨

I’m used to abs 2x a week; the 3rd day was rough lol

Week 4: Abs

This was so hard! 😅 made it though 💪🏻

Rachel

Heidi Watts

Ok. I thought this was gonna be easy but noooo 😅

Aurelia

Week 5: Abs

Loved the extended plank challenge. Stronger than I think!

Might’ve been my favorite core workout in this program!

Angela

Week 6: Abs

Simona

Amazing! Great workout! You will feel the burn for sure!!! We got this!!!👊💪

Elizabeth

W1/D1 Glutes and Hamstrings

This one was so fun!! Felt so accomplishing after.

Madison

Vicky

I’m going to feel it in my arms tomorrow!! 🔥

W1/D2 Push Day

Heather

The leg extensions…. Burn baby burn 🔥

Shane

Legs are going to feel like jelly skiing tomorrow!

W1/D3 Quads and Glutes

I finally got a bench last week and it has been such a game changer! I’ve been able to do the moves that utilize the bench and it almost feels like a different program to me! 😂

Okay this one absolutely gassed me 😂 so awesome 👏🏻 🔥

W1/D4 Pull Day

Those bench dips hit differently when actually doing them from the bench 🫠🥵

Kylea

Jillian

W1/D5 optional: Full Body Workout

Jeni

Andrea

W2/D1 Glutes and Hamstrings

W2/D2 Push Day

I don’t think I’ll be able to walk up my back steps 😵‍💫🔥

W2/D3 Quads and Glutes

Linzi

W2/D4 Pull Day

Piper

W2/D5 optional: Full Body Workout

Emily

W3/D1 Glutes and Hamstrings

Carolyn

W3/D2 Push Day

Lily

Morgan

W3/D3 Quads and Glutes

Nurul

W3/D4 Pull Day

Erika

It was a good one! I do love doubling up on sets

Renelle

W3/D5 optional: Full Body Workout

Seriously loving this program so much. 18 weeks pregs and feeling amazing

W4/D1 Glutes and Hamstrings

Courtney

W4/D2 Push Day

Diana

Awesome program! I love it! I don’t change this for anything!

W4/D3 Quads and Glutes

W4/D4 Pull Day

Did this after my Ramadan iftar and it kicked my butt!

Estefani

W4/D5 Full Body Workout

W5/D1 Glutes and Hamstrings

W5/D2 Push Day

Those frog squats get me cursing every single time 😂🥵

Kristen

W5/D3 Quads and Glutes

W5/D4 Pull Day

W5/D5 Full Body Workout

W6/D1 Glutes and Hamstrings

W6/D2 Push Day

Helena

W6/D3 Quads and Glutes

Movements felt repetitive. Would like more range of different movements.

Melissa

W6/D4 Pull Day

Definitely getting stronger when I don’t look at the timer for the wall sits 😅🤣

Week 3: Abs

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