Name: Playbook - Ally Yanecek - Burn Out Challenge Ladder
Uploaded: 2024-03-23T17:06:31.559Z
Duration: 15 min
Description: Burn Out Challenge Ladder

Perform the circuit 4 times
Round 1: 20 seconds each
Round 2: 30 seconds each
Round 3: 45 seconds each
Round 4: 60 seconds each 

- Plank
- R side plank
- L side plank
- Superman hold
- Hollow hold

- Elbows under shoulders (think about pushing the ground away)
- Engage your core
- Engage your glutes (butt muscles)
- Squeeze your quads to keep your knees straight


Modification: lower knees to ground
Advancement: place a weight on your back

Elbow Plank

- Prop yourself up on your right elbow
- The side of your abs / body closest to the ground? THAT’S where you should feel it. Tighten it.


Modification: perform on knees

Side Plank (Right)

- Prop yourself up on your left elbow
- The side of your abs / body closest to the ground? THAT’S where you should feel it. Tighten it.


Modification: drop to knees

Side Plank (Left)

- Lie face down on the ground, arms and legs extended
- Engage your glutes
- Raise both your arms and your legs as high as you safely can
- HOLD
- Lower back to starting position


Modification: bend elbows or leave lower body on ground
Advancement: add ankle weight or weights in hands

Superman Hold

- Engage your core, push your back into the ground
- Squeeze your arm and leg muscles tight, then lift them off the ground 

* Do NOT let your lower back lift off the ground


Modification: bring arms behind head or over stomach
Advancement: add weights (on chest, in hands,  on ankles, or a dumbbell squeezed between thighs)

Hollow Hold

Circuit 1: 20 sec each

Circuit 2: 30 sec each

Circuit 3: 45 sec each

Circuit 4: 60 sec each

Burn Out Challenge Ladder

Todd

Crunch Time

Posterior Core Challenge

Good combination of exercises!  Felt every bit! Thanks!

Waisted Time

These are great, added bonuses to my other workouts.  I can do them after a regular workout or they’re short enough to do for a quick movement break anytime. I can decide if I have time for  1 circuit or 2.

Oblique Freak

Floor Only Cardio & Abs

Great workout, my kiddos joined in this time. 🙂

Standing Core

Six-Pack Attack Level 1

Six-Pack Attack Level 2

HardCORE obliques

HardCORE obliques II

Crossbody Abs

ADVANCED Crossbody Abs

Loved this Ab workout! Feeling the burn 🔥

Burn Out Challenge Ladder

Community

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