Name: Playbook - Chelsea Hofer - Day 10 | 15 min Abs 🫣
Uploaded: 2024-03-21T21:44:49.008Z
Duration: 15 min
Description: Day 10 | 15 min Abs 🫣

Sophie

Ivana

Tania

- 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

- From low boat pull right knee into chest as you lift up to boat pose, lower to low boat
- From low boat pull left knee into chest as you lift up to boat pose, lower to low boat
- Lift fully from low to high boat

Alternating Knee Crunch to High Boat

- Lay on your back and lift and lower your extended legs up and down ~ a few inches from the ground
- Keep low back glued to your mat
- Use your hands to assist at the top of the kick

Scissor Kicks

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe Taps

- Begin in a supine position with arms and legs straight up
- Roll your right shoulder off the ground and reach for your left toes while opposite leg stays extended forward 
- Roll back down and repeat

Cross Body Toe Taps (Right)

Begin in a supine position with arms and legs straight up
- Roll your left shoulder off the ground and reach for your right toes while opposite leg stays extended forward 
- Roll back down and repeat

Cross Body Toe Taps (Left)

1st Circuit

- Start in plank pose
- Pull right knee toward right tricep then lower knee to right wrist to left wrist, to left tricep, and then back to right tricep
- Continue around for time

Around the World

Around the World (Left)

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Forearm Plank Rocks (side to side)

- Find your dolphin pose
- Crunch your right knee into your Tricep and then back to dolphin

Dolphin - Knee to Tricep (Right)

- Find your dolphin pose
- Crunch your left knee into your tricep and then back to dolphin

Dolphin - Knee to Tricep (Left)

- 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

2nd Circuit

Day 10 | 15 min Abs 🫣

Day 1 | Bike | Cardio

Really liked this post ride after my 20 min biking! 👌🏻

Day 1 | Post Ride Stretch

Tracy Sumner

Jackie

Day 1 | Full Body Circuit

Awesome! 
I'm gonna do that at least 3 times a week! Thank you🙏🏻

Laura

Day 1 | 10 Min Abs

Day 2 | Bike | Cardio

Was hoping for something more flowy. This was mostly just stretching.  Still felt nice though

Rebekah

This was so beautiful, and I loved your TED Talk 😉

Kristin

Love love loved this 🙏🏻 the way you move speaks to me and I feel so good

Brianna

Day 2 | Intuitive Flow

LOVE your positive vibes! Also much more fun to do it with you instead of as a list!! Thank youuuu!

Brandie

Day 2 | 10 Min Abs 🫧 - Guided

Day 3 | Bike | Cardio

Literally could not finish 3 rounds, but i managed to do 2! Happy to start with that and see my progress with time 😊

Maria

clementine

Day 3 | 3 Min Push-Up Challenge! 🥵

I love this way of classes! Have a great wedding! ❤️

Lydia

Day 3 | 10 Min Abs | 80s Vibe ⚡️

Day 3 | 30 Min Lower Body

Day 4 | Ride | Cardio

I used to listen to Lionel Richie growing up! That song was one of my favorites 🎤🎶♥️

Lisa Sosa

I liked the new moves. Very effective 10 minutes!

Day 4 | 10 Min Abs

😂 amazing. Sounds silly but I needed the go ahead to rest. Feeling sore today

Kelly

Day 5 | Rest Day!

Day 6 | Ride | Cardio

Not sure if it’s me but there was no sound during the last part of the video..!

Great! Thank you! Also, I think the sound goes out during Malasana

Besides loosing the sound halfway 😶‍🌫️, I liked the stretches. I usually don’t use blocks but after today I think I should. Thanks for the video

Day 6 | Hips & Low Back Release 🪄

Good idea to add some weights! I liked it! 💪🏻😊

Day 6 | Weighted 10 Min Abs 🏋🏽

Heike

Day 6 | Push-Up Challenge

Day 6 | 30 Min Lower Body

Day 7 | Bike | Cardio

Day 7 | 10 Min Abs

Day 7 | Push-Up Challenge

Such a great flow! The music was too loud, but easier to hear with headphones.

The music was too loud..I am not a native English speaker and it was very difficult to catch all of your speech because of the music🙏

Bets

Fun twisty class with fun grasshopper transitions. The music was a little too loud for me to hear you well. :/

Day 8 | Grasshopper Flow 🦗

Great moves and do much more fun to do it with you! 🤩💪🏻

caron

Day 8 | Ten Min Abs 🐍

Day 9 | Bike | Cardio

Sarah

Day 9 | 300 Reps

That was great! My hubby actually joined me today. And he called it! The movie is Dumb and Dumber! 😂

Day 10 | Push-Up Challenge

Day 10 | 300 Reps

Day 11 | Rest Day!

Day 12 | Bike | Cardio

Day 12 | 7-Min Wring it all Out

That was great! I did it twice to get 10 min! 🙌🏻😄

Love a good, quick and dirty ab circuit to fit in after a work out! 💪🏻

Day 13 | 5 min Abs

I really appreciate these short classes. It’s so hard to find time being a busy mom ♥️

Day 13 | Morning Shoulders & Hips 🔆

It was fun and different to use an elastic! 👍🏻☺️

Day 13 | Booty Band Class

Day 14 | Ride | Cardio

Day 14 | Post Ride Stretch

Day 14 | 300 Reps

It feels like it’s getting easier…and then I hit the last set 🤪

Day 14 | Push-Up Challenge

Day 15 | Bike | Cardio

Really great abs and arms workout! 💪🏻😄

Great variety of moves, fun and challenging! 😁🙌

I can’t believe I finish 🥵💯🙌🏼

Day 15 | 15 min Abs 😈

Day 15 | Tight Shoulders? I Gotchu 😘

Day 15 | Booty Band Class 🍑

Day 16 | Rest Day!

Awesome way to start a Friday!!  Determined to finished this program!! 😝

Day 17 | Full Body Circuit

Amazing class!!  Would love to see the kind of forward folds you do in your kitchen (you mentioned). 🥰

Day 17 | Intuitive Flow

Day 18 | Rising Up Stronger

Not as easy as it looks in terms of coordination! 😅

Love this! I’m gonna try to add this into my next class.💛

Candace

Day 18 | Creative Sequencing | Ladder Mandala | Hips+Hammies

Day 19 | Bike | Cardio

So good. I’m not used to the kind of core exercises in this workout. This is definitely my weak point. A little tough on the wrists tho. Might be good to warm them up before attempting the block exercises.

Day 10 | 15 min Abs 🫣

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