Name: Playbook - Andrea Bernad - • Day 1 • Circuit A •
Uploaded: 2023-07-22T17:24:09.704Z
Duration: 20 min
Description: • Day 1 • Circuit A •

Carrie Koester

This is your • day 1 • circuit A workout. You will need yoga mat, stability ball and timer set for 6 exercises (45 second each) and 30 seconds rest between the sets. Complete 4 sets in total. Enjoy 😉🤩 xx

Complete each exercise for the set time then move on to the next exercise. Rest for 30 seconds after each set and repeat until you complete 4 sets. Now drink some water, set the timer and let’s get to work 😉🤩 x

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

Plank (elbows)

- Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
- With your arms on your side raise your shoulders slightly off the ground.
- Using your abs rotate your right hand down to your right foot and then back up.
- Then do the same thing with your left hand.
- Alternate back and forth for the set time.

Heel touches

- Keep your back straight and knee close to the floor
- Move your knee forward with your opposite hand 
- Repeat on the other side
- Keep moving forward and then backwards for the set time

Bear crawl

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Lying with your palms placed under your butt and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Scissors kicks

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

• Core Circuit A •

• Day 1 • Circuit A •

Very challenging, I’m loving how versatile this workout was!!!

• Day 2 • Circuit B •

• Day 3 • Circuit C •

That’s a great one!  Just 2 rounds tonight for me though.

• Day 1 • Circuit A •

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