Name: Playbook - Chelsea Hofer - 10 min COMPLETE Abs 💀
Uploaded: 2026-06-23T02:25:41.009Z
Duration: 10 min
Description: 10 min COMPLETE Abs 💀

Valentina

Hits ya from every angle and every layer 🔥

Each exercise is 30secs. Use no more than 10secs to transition. If you’re rushed on time just complete 1 round 

Let me know what ya think ⭐️❤️

Equal pressure pushing into your thighs while also resisting the push and holding legs steady. Engage core by pulling belly button toward the spine.

Rev. Table Top Hold

Keep low back glued to the mat and alternate tapping heels and then both heels for time. Hold weight directly above chest with arms outreached.

Rev. Table Top Heel Taps

- Get into the plank position, face down with your hands and toes on the floor
- Your hands are directly under your shoulders, your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

High Plank

Bear Pose to Knee Tap to Plank

- start on back
- jackknife up, right elbow to left knee
- roll back, keep low back glued to mat
- roll up, opposite elbow to knee

Roll Up - Elbow to Knee

Table Top Crunch

- Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart
- Rotate your hips to the right and dip your right hip almost to the floor
- Rotate your hips to the left and dip your left hip almost to the floor
- Alternating back and forth for desired time or reps

Plank Hip Drops

1 alt. knee tuck = 1 rep
Modify with hands on the floor behind you

Alt. Knee Tuck in High to Low Boat

Russian Twists

Hollowbody Hold

Your workout

10 min COMPLETE Abs 💀

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

Full Lower Body in 35!

Glute Burnout

Core Fire: Dumbbell Burnout

Bekah

Chest, Shoulders & Triceps Burnout + Core (Push Day)

Glutes + Hamstrings That Hit

Glutes + Hammies: Build & Burn

Upper + Glute Sculpt (Full Body)

Those somersault squats are a secret burn! 🔥 🔥

Quad Burn Protocol

If You Want Arm Definition…Do This

Strong Back, Sculpted Arms (Let’s Go)!

The Glute Day You Feel Tomorrow

Strong Shoulders & Arms

Glute Power + Pump

Full Body EMOM Burner

Strong Back + Core (Gym)

Glutes & Hamstrings Strength

Upper Body: Strong in Less Time

Power + Core: Full-Body Strength

Glute Focused Strength (Tempo & Control)

Did that one with my 13yo daughter…killer!

Candace

Lift. Pulse. Power. | EMOM Lower Body

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Such a strong workout. Loved the variety💪🏼

Full Body Power + Flow (DB Only)

Shannon

Amanda

Snatched Waist + Sexy Back Sculpt

Lower Body Burn & Build

Upper Body Strong • DB Push Day

A great quick but tough workout for Monday

Full Body Strong • Dumbbells Only

Dumbbell Sculpt: Lower Body Fix

I love these sport sweaty and effective core workouts! Please upload more!!

Weighted Core + Control (DB Only)

Weighted Core Strength

🔥 Full-Body Dumbbell + Core Circuit

60-minute Chest + Shoulders + Triceps Pump Day

Strong Back, Strong Arms

Weighted Core Power

Pull + Pump: Back & Biceps Burnout

Those incline bicep curls are killer 💀

Back & Biceps Burnout (Pull Day)

Jessi

Glutes : Volume Burn + Glute Med Focus

Back + Biceps Build (gym + mods included)

Push Power: Chest | Triceps | Core

Such a great way to end my workout today 💪🏼

Core Finisher Flow (10-Minute Burnout)

Upper Body Pull Day – Minimal Equipment

Push Day Powerhouse (Chest, Tris, Core)

Strong Shoulders, Snatched Core

Strong AF (All Functional 😉)

Upper Body Strength & 10-Minute Test

Glute Finisher: High Rep Burn + Pump

Cut & Carve: Weighted Core + Obliques

I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

10 min COMPLETE Abs 💀

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