Name: Playbook - BWMN Active - W4/D2 Abs
Uploaded: 2024-01-22T12:12:10.848Z
Duration: 45 min
Description: W4/D2 Abs

Circuit 4x
- Banded single leg glute bridges x 30
- Bicycle crunches x 30
- Plank x 1min 
- Plank dips x 15 e/s
- Mountain climbers x 40
- Side plank hip raises x 30 e/s
- High knees x 30sec

- Single leg glute bridges x 15 e/s
- Bicycle crunches x 30
- Plank x 1min 
- Plank dips x 15 e/s
- Mountain climbers x 40
- Side plank hip raises x 30 e/s
- High knees x 30sec

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glute Bridges

- 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

Bicycle Crunches

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank Hold

- Come down into a plank position
- Maintain square shoulders as you twist your hips and tap one side on the ground 
- Then come back to the middle and repeat on the other side

Plank Dips

- 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

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Side Plank Hip Raises

- Drive the opposite arm and leg up at the same time
- Maintain control, aim to step in the same place each rep

High Knees

Ab Circuit

W4/D2 Abs

Not beginner friendly, also would like some tips on foot placement and correct movement

Avery

Awesome 👏 perfect combo cardio and tone ❤️

Katrina

W1/D1 Booty

I loved the work out , abs hurt so much 😂💀

Angelina

W1/D2 Abs

W1/D3 Cardio

Intense and awesome - great workout - great toning - love using the ankle weights!

W4/D2 Abs

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