Name: Playbook - Chelsea Hofer - W1/D3 - Workout 3
Uploaded: 2024-03-21T21:44:48.326Z
Duration: 10 min
Description: W1/D3 - Workout 3

kimberly bezenek

Cady

Amazing workout. Just got back from vacation and really dialing into the program. 3 days strong.

Alfath

Elaine

Sophie

Amazing abs workout. Slowly getting back into the whole flow. 1 week back from my 45 day vacation lol

Lisa Sosa

The burn is so good. The around the world one was a killer!

Katie

Stephanie

Loving every bit of these core exercises. Short but intense. Really gets the job done.

Stacey

I've been looking for a workout to work on my core and these are perfect! Thank you!

Tiffany

Rivka

Paula

Great abs workout. Added this last 10 mins into my back and tricep full day workout. Really hit the abs. Loving it!

Anna

Mascha Jil

Szabina

Today was challenging but not impossible 🙌🏼

Danielle

Maddie Knott

Alicia

Today was hard for me but I got through it! I’m already feeling my abs get stronger 🙌🏻

Kylie

Jacqueline

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Raise from high boat to a low hollow body hold 
- Keep your low back glued to the floor when you lower down 

Modification: Use your hands to assist you

High to Low Boat

- Walk from plank pose back to a standing forward fold and then back again

Inchworm

- 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 (Right)

Around the World (Left)

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Modifications:
Reach arms forward or place hands under hips
Raise height of legs to ensure low back stays glued to mat

Hollow Body Hold

- In supine position bend your knees
- Reach side to side toward your ankles to work your side body

Heel Taps

- As you crunch up lift your hips to bring elbows and knees together to touch

Crunches w/ Knees

W1/D3 - Workout 3

Quick, challenging, does the trick! Thanks, Chelsea!

Jenny

Jocelynn

W1/D1 - Workout 1

Lisa

W1/D2 - Workout 2

Rest Day

Karen

W1/D4 - Workout 4

Amazing abs day. Extended the workout to 10 mins. Doubled each workout up. Didn’t do plank jacks but hit another core exercise windshield wipers.

W1/D5 - Workout 5

Rest day when my babies are sick. Perfect timing!

Love it ❤️ thanks for all workouts. I found a little habit help change so much in you😊

Thanya

Greta abs workout. Will now hit 4x12 with some abs roller then have a full arm day

W1/D3 - Workout 3

Community

More workouts from Chelsea Hofer