Name: Playbook - Ally Yanecek - Floor Only Cardio & Abs
Uploaded: 2024-03-23T17:06:31.512Z
Duration: 15 min
Description: Floor Only Cardio & Abs

Circuit
-    	Mountain climbers x 10 each
-    	Star crunches x 10 each
-    	Crab toe touch x 10 each
-    	Pike hops x 10
-    	Jackknives x 10
-    	Half burpees x 10

- Plank position: tighten core and shoulders 
- Drive knee to chest


Modification: take the hop out

Mountain Climbers

- Lie on ground in an “X” position
- Tighten core, pressing back to ground
- Squeeze legs and arms straight 

- Use core to lift yourself off ground 
- Reach hand to opposite toe


Modification: keep opposite heel on ground 
Advancement: float non-working leg

Star Crunches

- Crab walk position on all fours
- Push R shoulder/hand into ground to lift and rotate body
- Touch L hand to R foot

Modification: keep glutes on ground
Advancement: hold weights, ankle weights

Crab Toe Touches

- Plank position
- Tighten core MORE to lift hips and hop up
- Hop back to plank 


Modification: take the hop out- step up R, then left, return R foot, then left

Pike Hops

- Begin on your back
- Legs and arms straight, core flexed
- Tighten your core muscles to lift your legs up
- Lift your shoulders off the ground and reach for your toes
- Roll back down slowly and repeat


Modification: let heels touch ground between reps, slightly bend knees

Advancement: squeeze a weight between thighs or hold a dumbbell on chest

Jackknives

- Plank position
- Belly to floor
- Raise to plank position
- Hop legs to squat position 


Modification: take the hops out- plank, lower to floor, plank, step up R, then L, squat, back R, back L

Half Burpees

Circuit

Floor Only Cardio & Abs

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

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 🔥

Floor Only Cardio & Abs

Community

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