Name: Playbook - Aubri & Liv - Abs & Arms
Uploaded: 2024-04-28T18:06:17.690Z
Duration: 1 min
Description: Abs & Arms

Needed a quick one today and this kiiiiillled!

Madi

Christie

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Lay on your back on a bench with your hands overhead to grip bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground

Bench Leg Lifts

Circuit 1

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Sit up with arms outstretched and legs with a 90° bend 
- Keep your core engaged 
- Focus on breathing as you fully extend your body into a hovering position
- Return to starting positions

Accordions

Circuit 2

- Start in an elbow plank position resting on your toes & forearms. 
- Raise one leg straight up off the floor, keeping your body in a straight line and your back neutral/flat.
- Lower back your leg to the floor returning to starting position.
- Raise the opposite leg. Alternate sides with each rep.

Elbow plank single leg lift

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

* 15 reps per side

Bicycle Crunches

Superset

Abs & Arms

The first set said 1rep. Which I thought was weird. I ended up doing 10. Loved the routine though.

Maria

Georgia

Avery

Advanced Core

Perfect for after another workout! Definitely on the easier side, but still loved!

Kendall

Paige

Maggie Roberts

10 Min Ab

Only did three sets because it took much longer than the 5 minutes but I would have done more if I had time. I felt like the use of the exercise ball targeted dipper core muscles.

Emma Grace

Way harder than I thought it would be 😂

Ashlee

Stability Ball Abs

McKenna

Cardio Core

Lylian Haviland

Jaycee

Awesome work-out! I don’t have a bench and couldn’t find something stable enough for the leg lifts in my room.

Alice

Beginner Abs

Cote

Rachel

I’d find more usefull following a video, don’t really like this workout type.

Viola

200 Rep Core Challenge

Stephanie

Presley Budge

Didn’t get the 5 minutes per circuit.. I prefer that the number of circuits will be written

Abs & Arms

Community

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