Name: Playbook - Chelsea Hofer - W1/D3 - Workout 3
Uploaded: 2024-10-01T04:03:01.813Z
Duration: 10 min
Description: W1/D3 - Workout 3

Alfath

kimberly bezenek

Cady

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

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

Ab workout was great. Journaling after a long time. Did 5 mins here then another 5 mins. Chest workout now then incline treadmill

Megan Goodwin

Amaaaaazing! Down two rounds, tomorrow I won’t be able to laugh 😂

Martina85fi@gmail.com

W1/D1 - Workout 1

Good abs workout. Did 5 mins then incorporated another 5 mins. Feeling great. Good second day

Valentina

W1/D2 - Workout 2

Rest Day

Great abs workout today. Kept intensity strong with very short breaks

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

W2/D1 - Workout 6

Amazing workout did 2 rounds so 10 mins and hitting a little bit more

W2/D2 - Workout 7

Was sick the last few days. But feels good to sweat after a comeback

W2/D3 - Workout 8

Did 10 mins of abs. Instead of 30 seconds did 1 min rounds with 30 second breaks.

Great abs. Added in more planks to make 10 mins abs

W2/D4 - Workout 9

Linda

This one was challenging! But, you know it’s working 🙃

Victoria

Feeling so strong! Finally seeing some definition in my tummy!

W2/D5- Workout 10

Greta and workout for the day. Took a nice 2-days off from the gym. Ready to get back into work

Seeing my abs after 7 weeks of practicing

W3/D1 - Workout 11

Great work out ! Really need to work on those leg lifts 😅

Garance

W3/D2 - Workout 12

W3/D3 - Workout 13

I love your pants in this video, where did you get them from?

Love this one with 45 sec each in 1 round

Definitely this one on the core. Amazing workout

Amazing abs workout. On a business trip so couldn’t do abs the last 2 days but loved the pump

W3/D4 - Workout 14

Enjoyed this one! A lot of deep core focus!! Those iso scissor kicks were a challenge for me tho.

Sydnee

Susanne Lentz

W3/D5 - Workout 15

W4/D1 - Workout 16

W4/D2 - Workout 17

Ozie

Hanna

W4/D3 - Workout 18

Amazing abs workout. Kept it continuous and it burned. Did 2 sets so 10 mins and loved it.

As I now know the moves and dont have to view video fist every time I can fly through the cicuit and am really feeling the burn from the short moves.I am really starting to see the difference when I do jump ups that my core is starting to pull my legs up higher instead of barely dragging them off the floor.  After I finish core I plan to do the rup challenge cant wait to see the difference after this.  Ive always want to do handstands but after 4 kids my core and arms shoulders just didnt have the strehth.So many other teachers start handstand classes just expecting everyone to jump up on the wall and start thier drills with wall holds i.e .  Thank you for showing us true beginners where to start!

W4/D4 - Workout 19

Amazing 10 mins abs for the day. Just ran a quick HITT 1 mile run before this. Now going for leg and shoulder day

Amazing abs burner. Did 20 second breaks in the beginning but then near the end from the 7th-8th workout used the whole 45 seconds

Rory

W4/D5 - Workout 20

Denise

Feel much stronger. Thank youuu🥰🙏🌈❤️

Amazing last workout for the 30-day core. 2nd circuit was tough with 10 secs of rest

W4/D6 - Workout 21

Seems easy and simple, but when you consistently work on this, it’s effective and highly practical in daily routine !! The Best Abs Strength Building 👍

Thank you for all these small but so practical workout! Love all

Good workout. Start of my lean cut. Did 10 mins of HITT running. 5 mins of intense jump roping. Now 5 mins of abs. Going to now hit back and bicep to finish

W1/D3 - Workout 3

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