Name: Playbook - Amanda Essen - 6 WEEK ABS WORKOUT HOME #1
Uploaded: 2023-07-06T09:42:57.592Z
Duration: 30 min
Description: 6 WEEK ABS WORKOUT HOME #1

Started with two reps twice a week then worked up. After 2 weeks belly tightened above and below waste band and tire on side. Continues to reduce and tighten after 3 weeks. Gratitude 🙏

Chris Henry

Thanks. Some of the stopwatch times don’t match the exercise time. Not sure if you can set that. Best 🙏 Chris >

Probably the hardest abs workout I have ever done! Can see why this is so effective and the feedback is so good! A hard session but rewarding

Just went once through to get a feel for the exercises and holy sh** this is tough! Excited to see if I can stick with it

Commando duro!! Avrei preferito meno ripetizioni per questo esercizio e di più per gli altri. Però nel complesso bene!

Kiki

At home using your bodyweight, get visible abs and a strong core. 2-4 trainings per week. 

Do first workout A, then the next day workout B, rest and repeat.

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- 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
- Bring the top leg towards your elbow engaging your obliques
REPEAT ON THE OTHER SIDE!

Side plank crunches (one side)

- Lie on the back with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and and arms on the same time
- Touch with arms the legs/toes if possible
- Engaging your core throughout the movement

V-sit up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-Lie face-up on an exercise mat with your knees bent and your feet on the floor.
-Keep your lower body still and begin the upward movement by squeezing your right oblique. Curl your shoulders off the floor while squeezing your oblique to perform a side bend, moving your left elbow toward your right knee. Pause at the top of the movement.
-Slowly lower to the starting position while maintaining tension in your oblique.
-Repeat on the other side.

Side sit ups

- Start lying on your stomach
- Elevate one arm and the opposite leg
- Complete desired reps then repeat on the opposite side

Bird dog

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle crunches

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

6 WEEK ABS WORKOUT HOME #1

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