Name: Playbook - Andrea Bernad - 33 ᴍɪɴs Cᴏʀᴇ
Uploaded: 2023-07-22T17:24:09.876Z
Duration: 33 min
Description: 33 ᴍɪɴs Cᴏʀᴇ

Total Core workout. Can be done anywhere. Consist of 11 exercises, each exercise is to be performed for 40 seconds, followed up by 15 seconds rest and repeat all 3 times. This core workout will get your abs on fire 🔥🔥🔥

Perform each exercise for 40 seconds, followed up by 15 seconds rest. After completing all exercises repeat two more times so you complete 3 rounds in total.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel touches

- Start in a T side plank hold
- Extend your upper arm towards the ceiling
- Bend your upper leg and rest it on your lower leg
- Hold in this position for the set time

Advanced Side plank (right side)

Advanced Side plank (left side)

- Start laying on your back and holding the medicine ball or dumbbell with your arms extended overhead
- Bring the medicine ball/dumbbell forward and at the same time bring your torso up.
- Push with your heels and stand up with your arms extended forward
- Bring the medicine ball/dumbbell back to your torso and then extended your arms again while your lower yourself down to squat position 
- Sit down on the ground and slowly lower your torso back to the ground with a slow controlled movement keeping your core engaged
- With your arms extended towards the ceiling and bring them down to overhead position until you touch the floor with the medicine ball/dumbbell 
- Repeat for the set time or repetitions

Weighted sit-up to stand up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Holding the dumbbell in each hand
- Bring your torso up, perform two straight punches with one hand at the time (by extending each arm with dumbbell directly forward and then bringing back towards your torso)
- Lower with a slow controlled movement keeping your core engaged
- Perform for the set time or repetitions

Weighted sit-up / straight punches

- From a high plank
- Using your core
- Alternate bringing your knees to your elbows sideways so that you are working your obliques
- Keep your whole core engaged 
- Repeat for the set time or repetitions

High plank Spider-Man’s

- Start on your hands and feet with your legs bent at 90 degrees
- Keep your core engaged and slowly lift and extend one arm forward
- Keep alternating arms for the set time
- Keep a neutral spine

Bear hold with alternative arm lifts

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting until they are just few inches of the floor and keep it here as long as you can until the times is up