Name: Playbook - Chelsea Heiser - W1 Ab Challenge (optional)
Uploaded: 2023-03-27T13:53:10.101Z
Duration: 15 min
Description: W1 Ab Challenge (optional)

Week 1 Ab Challenge goal: x2 

If you choose to join in on the Ab Challenge, you are welcome to add this onto any day of your liking. 

The goal is to add it in 2 times this week. However, you can do it as many times as you would like or that time allows! 

(Remember to track it on your accountability calendar)

Perform each exercise one after the other for the prescribed number of reps with minimal rest in between. Once you have completed a full round of each exercise, rest for 1 minute. Repeat 2 more times for a total of 3 rounds.

**10 reps per side

- Begin supine (laying on back) with knees bent 90 degrees and arms straight overhead
- Straighten one leg as you extend the opposite arm out
- Keep the core engaged and the back flat against the floor throughout the exercise
- Return to starting position and repeat on opposite side

Deadbugs

- Begin by lying supine with legs straight and hands out by your side
- Keeping your legs straight and core engaged, bring your legs up 
- Use the core to lift your hips up off the ground, bringing the feet up towards the ceiling 
- Lower back down slowly
- Keep the back flat to the floor throughout the exercise

Straight leg lift + reverse crunch

**8 reps per side (wide + cross-body + standard = 1 rep)

- Start in high plank position
- First bring your knee out towards the elbow on the same side, return to starting position
- Next, bring your knee under you towards your opposite elbow, return to starting position
- Finally, bring your knee under you straight up towards your chest, return to starting position
- Repeat sequence for desired reps on one side then switch to the opposite side

Wide + Cross-body + Standard Mountain Climber

- Laying on your back with feet planted and knees bent
- Hold the weight overhead with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Elbows under shoulders and hands out front
- Neutral spine making a straight line from head to feet
- Keep entire body tight as you hold position for time
- Engage the core

Plank

W1 Ab Challenge Circuit

W1 Ab Challenge (optional)

WELCOME TO THE CHALLENGE!!

Daily Step Goals

Cardio

Ab Challenge (optional)

Accountability Calendar

Before/After Photos

W1/D1

W1/D2

W1/D3

W1/D4

W1/D5

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2 Ab Challenge (optional)

W3/D1

W3/D2

W3/D3

W3/D4

Gina McCullouch

W3/ D5

W3 Ab Challenge (optional)

W4/D1

W4/D2

W4/D3

W4/D4

W4/D5

W4 Ab Challenge (optional)

W5/D1

W5/D2

W5/D3

W5/D4

W5/D5

W5 Ab Challenge (optional)

W6/D1

W6/D2

W6/D3

W6/D4

W6/D5

W6 Ab Challenge (optional)

W1 Ab Challenge (optional)

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