Name: Playbook - Chelsea Hofer - W1/D4 - Workout 4
Uploaded: 2023-03-05T22:11:33.910Z
Duration: 10 min
Description: W1/D4 - Workout 4

Sophie

Karen

Alfath9839

I don’t always have time for a full workout. This was perfect. It felt like a full workout 🥵

Lisa Sosa

What a burner! Engaging exercises as always 🔥

Katie

Burner of a circuit! I sprinkled in this one after a morning flow and felt charged for the rest of the day 🙌🏻

Tania

Great abs workout. 3rd time around the program

LeAnne

Do you usually warm your wrist before high plank? Noticed that my wrists were hurting. Any advice on how to strengthen them?

Ameerah

Rory

Janelle

Completed yesterday. Not sure why it didn’t show up

Gettin’ better at gluing the low back to the ground! Woo!

Kelsey

Nicole Flaherty

Anna

Def working up a sweat in 10 min! It’s great!

Danielle

This round was tough! Long way to go to not have to modify in some of these ones!

Jacqueline

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

- Lift and lower from a hollow body hold to full boat pose. 

Modifications: Place your hands behind your hips to assist you in your lifts and lowers

V-Ups

- 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

- Find supine table top and make fists with your hands
- Press your fists just above your knees creating tension as you try to resist lowering your knees to the ground

Fist to Knees

- Find your low hollow body hold
- Reach your arms forward and pump your arms up and down as you glue your low back to the ground

100s

- Hold navasana aka high boat pose
- Send your chest forward and lift your collarbones up while you point your toes and reach arms parallel to the ground

Navasana

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack Knife Crunch (Left)

- Begin in a supine position with arms overhead and legs bent
- Bring your left leg in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack Knife Crunch (Right)

Plank

W1/D4 - Workout 4

Jocelynn

Meggie

This is the absolute best routine to wake your core up if it's been "asleep" for a while 😜 getting back to core work after months and this felt so good! Mild, mellow with a hint of fire!

Vidya

W1/D1 - Workout 1

Lisa

Elaine

W1/D2 - Workout 2

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

W1/D3 - Workout 3

Rest Day

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!

Maddie Knott

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

W3/D5 - Workout 15

W4/D1 - Workout 16

W4/D2 - Workout 17

Ozie

Hanna Ahlberg

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!

Paula

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

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/D4 - Workout 4

Community

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