Name: Playbook - Chelsea Heiser - W5 Ab Challenge (optional)
Uploaded: 2023-03-27T13:53:10.182Z
Duration: 15 min
Description: W5 Ab Challenge (optional)

GOAL: Complete 3x this week (add on to any workout day and/or do solo)

Complete each exercise for time. Little to no rest in between each exercise. Once you have completed the full circuit, rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

Complete each exercise for time. Little to no rest in between each exercise. Once you have completed the full circuit, rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alternating jackknives

- Begin in a high plank position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell under you, to the other side
- Make sure core is locked and you are not rotating the hips or spine

Dumbbell plank pass through

- Start in a high plank position
- Drive your knee towards the opposite elbow then repeat with the other leg 
- Hop your feet in and jump vertically as high as you can
- Repeating the sequence for time or reps

Cross Mountain climbers to vertical jump

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- hold weight in front of your core
- Twist your torso from side to side

Weighted Russian twists

- Begin by lying supine with legs straight and hands behind your head
- Keeping legs straight, lower them down to the floor without letting them touch
- By engaging the core and keeping the legs straight, lift them back up to starting position
- Roll your shoulders off the floor, do not pull with your hands
- Crunch abdominal muscles and reach hands to touch your toes
- Lower back down and repeat sequence

Straight Leg Lifts + Toe Touch

AB CHALLENGE (OPTIONAL)

W5 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

W1 Ab Challenge (optional)

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

W6/D1

W6/D2

W6/D3

W6/D4

W6/D5

W6 Ab Challenge (optional)

W5 Ab Challenge (optional)

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