Name: Playbook - Alexis Nielsen - W1/D3 Day Three - Core
Uploaded: 2023-04-13T05:32:48.195Z
Duration: 15 min
Description: W1/D3 Day Three - Core

15 minutes is all you need for this workout!

This workout is broken up into three circuits. 45 seconds of work, 15 seconds of rest between each exercise.

Rest for 30 seconds - 1 minute between each circuit! Once you’re done it’s up to you if you want to do it again!

I tried to make this workout as beginner friendly as possible, but still offer a challenge. If you need to rest longer in-between each exercise or between circuits go ahead! You’ll still be getting in an effective workout.

• Reverse Table Top Toe Taps
• Deadbugs
• Toe Taps
• Eagle Crunches

For this circuit it’s 45 seconds of work and 15 seconds of rest. Make sure to do both sides of the Eagle Crunches.

• Start by sitting down on the floor with your knees bent and hands behind you with fingers facing away from your body.
• Press into your hands and feet, pushing your hips towards the ceiling.
• Keep your core engaged to avoid arching through your lower back.
• Lift one foot into the air, keeping leg straight, and reach towards your foot with the opposite hand.
• Return to start and switch. That’s one rep.

When doing these it’s normal for your bottom to drop a little bit.

Reverse Table Top Toe Taps

This happens to be one of my favorite DR exercises, but also one that took my a minute to be able to do.

When it comes to healing DR and working to close the gap, slow and steady wins the race!

Start by lying on your back. Activate your core muscles before lifting your feet off the floor and holding your legs in a 90 degree angle. 

Extend one foot out towards the floor before returning to the start position and switching legs.

(DR) Dead Bugs

Starting by lying on my back, I’m going to engage/activate my core. Once my core muscles are properly engaged I’m going to slowly lift both of my feet off the ground.

Going at a controlled pace, I let one foot tap the ground before switching.

Keep in mind that this particular movement may be a little more advanced for you on your DR healing journey. If you notice any discomfort, straining of you stomach muscles, or any stomach coning, you can work towards performing this movement.

(DR) Toe Taps

• Start by lying down on your back.
• Cross one leg over the other and one arm over the other. If you’re able to, cross your leg and hook your foot around the calf of your bottom leg. (We’re not all that flexible so don’t worry!)
• Cross your arms in a similar fashion.
• Crunch, raising your shoulders off the floor and bringing your knees towards your elbows. 
• Return to start.
• Count ONE REP every time you raise up and come back down.

(C) Eagle Crunches

Circuit One - Core

45 seconds of work, 15 seconds of rest between each exercise.

• Starting on your elbows, extend your feet out behind you so that your legs are straight.
• Your body should be flat, with everything aligned. This means that your bottom should not be too high in the air, nor should you have an arch in your back causing your tummy to be close to the floor.
• Keep your elbows aligned with your shoulders.
• Remember to breathe!

(C) Elbow Plank Hold

• Start in a push up position with arms straight and shoulders aligned with your hands. Your legs should be extended out, your weight on the balls of your feet.
• Bend one arm, going down onto your elbow. Bend the other arm, going down on that elbow. 
• Push back up with first arm, repeating the same move with the second arm until you’re back to your starting position.
• That’s one rep.

(BW) Plank Down Ups

• Start in a high plank, or standard push up, position.
• Take one hand off the floor and touch the opposite shoulder.
• Repeat on the opposite side. That’s one rep.

Plank Shoulder Taps

• Start in a high plank (or standard push up position). Hands should be aligned with your shoulders. 
• Allow your hips to dip towards the floor, arching your back.
• On the way back up to plank position, bring one knee towards your chest. 
• Complete all reps on one side before switching legs.

Plank to Hip Dip Knee Tuck

Circuit Two - Core

• Lay down with legs extended up.
• Place hands either at sides, or behind your head.
• Raise your bottom off the floor, pushing your feet up. 
• The movement doesn’t need to be too high.

(C) Butt Ups

• Lay down either flat on your back, or propped up on your elbows.
• Lift one leg up as high as you can go without bending your knee.
• As you lower the first leg, start bringing the other one up.
• Keep feet off the floor while completing reps, only allowing feet to touch the floor when needed.
• To count reps, count every time the starting leg goes up.

(C) Leg Scissors

• Start by lying on your back with your knees bent.
• Let your legs fall to the side, keeping your torso facing up towards the ceiling as much as possible.
• Place your hands on your hip.
• Sit up slightly, letting your shoulder come up off the floor.
• Lay back down. That’s one rep.

(BW) Oblique Crunches

Circuit Three - Core

W1/D3 Day Three - Core

I definitely felt the burn simultaneously I’m visualizing myself sexy & fit, I am SUPER EXCITED!!!! Thank you 🥰

O’Megus

So great! Perfect way to get started post baby!

Cindy

LahTiff

W1/D1 Day One - Legs

Loved it but it seems like more of a warmup.

Briana Pennington

Great workout! Who knew I could work my arms like that! Thanks for the great mom workout options. Just what I needed!

W1/D3 Day Three - Core

More workouts from Alexis Nielsen