Name: Playbook - Amber Cunningham - WEDNESDAY - Hard CORE Circuit! 🔥
Uploaded: 2023-04-17T13:59:45.420Z
Duration: 20 min
Description: WEDNESDAY - Hard CORE Circuit! 🔥

Stand holding one dumbbell with both hands. Lunge back and raise DB up over your head and then chop back down, contracting your abs. Stand back up and repeat with other leg.

Lunge w/ DB Overhead Raise

Stand holding light dumbbells in each hand. Perform a regular burpee, then do a burpee hopping legs out to the right side, then another burpee hopping legs out to the left side. Repeat all.

3 Position DB Burpees

Stand holding one dumbbell at chest level. Perform a squat, then stand and drive one knee up to your chest as you rotate the dumbbell over bringing the elbow to touch the knee. Squat and repeat on the other side.

Squat w/ DB Knee Tuck/Rotation

Stand holding one dumbbell at chest level. Lunge over to one side and then bring the other knee up towards the dumbbell, contracting the core. Stand back up to your starting position and then lunge with the knee tuck on the other side.

Lateral Lunge w/ DB Knee Tuck

Start by lying flat on back with one leg straight and one leg bent. With arms straight overhead, crunch up to the straight leg. Perform 12 reps on each side.

Single Leg Jackknife Crunch

Start lying flat on your stomach with arms straight overhead. Lift arms and legs off of the floor into a Superman position, then pull arms back, contracting the back, as your legs go out into a straddle position. Return both arms and legs back to a Superman position and then repeat.

Superman Pull Downs

Start by lying flat on your back with knees tucked up to your chest. With a pelvic tilt, extend the legs straight out and bring your arms straight overhead. Be sure that your back stays flat and doesn’t arch while your abs are engaged. Tuck your knees back to your chest and repeat. *For modification - place hands underneath your glutes for more support and don’t extend your legs all the way out.

Crunch & Extend

Start in a push up position. With abs engaged, hop legs out and back in quickly.

Plank Jacks

Get into a side high plank with feet staggered. Keeping hips lifted up, tuck the bottom knee into your chest, then back down. Repeat. Feel the contraction in your obliques. Perform 12 reps per side.

High Side Plank w/ Adductor Knee Tuck

Begin in a high plank position. Then alternate driving the knee in towards your chest. Feel your abs contract.

Mt Climbers

Lie flat on back with one leg bent and the other leg out straight. Place one arm straight out to the side (the same side of the straight leg), then place the other arm straight overhead (the same side of the bent leg). Lift the straight arm up towards the straight leg doing a crossover crunch. Perform 12 reps per side.

Crossover Jackknife Crunch

Get into a high plank position. Alternate driving one knee up and out towards the elbow, contracting the abs and obliques.

WEDNESDAY - Hard CORE Circuit! 🔥

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