Name: Playbook - Amanda Amaral - WEEK 3 - DAY 14: ABS
Uploaded: 2021-01-18T11:45:30.155Z
Duration: 15 min
Description: WEEK 3 - DAY 14: ABS

Veronica Mclean

Had to go help with my brand new granddaughter. Trying to get back at it now. Thanks for the workouts.

Wendy Lueder

This ab workout did the job!! Was so good

Tzvety

• 15 minutes, your body and a little space is all we’ll need 🔥 the endorphins will be real 🥵

• Make sure to tag me on Instagram @amanda_afit and use my hashtag #aabodyfit on your videos

• Message me “PLAYBOOK” if you have any questions (201) 331-9785

7 exercises with 10 seconds rest between.
You can use the timer on the top right ↗️

• When you finish the 7 exercises then take 40 seconds rest. Repeat

• Only your hands and toes should touch the ground

• Every time you put the object on the floor, this is one rep

Bear crawl slider passes variation

Using your abs rotate your right hand down to your right foot and then back up and repeat the other side alternating back and forth.

Alternating heel touch

make sure you start with your abs engaged and your lower back touching the ground, instead of arching your back when you're lying down.

Straddle v-sit up

•Bend your right knee, bringing it towards your chest, and pass the object under the right leg. Grab the object with your right hand, then switch leg positions and reverse the move to return to the start.
•Be patient: the move might be tricky the first time, but with a bit of practice, you will eventually be able to do it seamlessly.

Bicycle with waves

Keep your core tight all the time
maintain your head and neck relaxed and dip your body as Lowe as you can with losing form.

Plank with hip rotation

Always contract your abs before starting the exercise so that you get maximum muscle engagement.
Do not use the strength of your hips but the abs to raise your legs.

Jackknife crossover

Shoulder taps plank jacks

Circuit

WEEK 3 - DAY 14: ABS

Mario Vila

First day back at it after three babies and a few years of no exercising. Day one of the at-home grind kicked my butt ... looking forward to tomorrow!

Kerry

WEEK 1 - DAY 1 : Lower body

Ezra

WEEK 1 - DAY 2 : UpperBody

Olesea

Maryam

WEEK 1 - DAY 3 : ABS

These exercises are amazing.  Thank you 😊

WEEK 1 - DAY 4 : leg (glute focused)

Michelle

It was hard but I'm proud that I did it! Thank you 🤗

WEEK 1 - DAY 5 : Hiit

These exercises make my days. Thanks, you are the best 💪🔥👍

Moza

WEEK 2 - DAY 6: Lower body

🍝💪🏻 (spaghetti arms) = 🤩😎🤗

Lindsey

WEEK 2 - DAY 7: upperbody

Nakyta

WEEK 2 - DAY 8: Leg / Glute focused

It was hard, but great! It’s burning 😓

WEEK 2 - DAY 9: ABS

Great! Thanks for helping me getting back to practice

WEEK 2 - DAY 10: Hiit

Aysha

WEEK 3 - DAY 11: Lower body

Ilonabuhler

WEEK 3 - DAY 12: upper body

WEEK 3 - DAY 13: Leg (Glute focused)

I can’t get enough of these full body workouts!!

WEEK 3 - DAY 15: HiiT

Deborah

WEEK 4 - DAY 16: LOWER BODY

WEEK 4 - DAY 17: UPPER BODY

Yasss I can’t really walk  💪🏽🔥

Week 4 - DAY 18: GLUTE

Abs are feeling tight, almost ready for summer

WEEK 4 - DAY 19: ABS

Hey Amanda. Thank you for the workouts. My participation was very irregular but I did complete this regime. Take care.

WEEK 3 - DAY 14: ABS

Community

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