Name: Playbook - Chelsea Hofer - W2/D3 - Workout 8
Uploaded: 2024-03-21T21:44:48.637Z
Duration: 10 min
Description: W2/D3 - Workout 8

Alfath

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

Linda

Love doing these during my lunch break when working from home. Guaranteed quick but effective burn 🔥

Katie

Killer abs workout today. Took 3 days break from abs. Still did upper body but today burned now feeling good. Did the 30 second exercises with 20 second break then the last 2 with bicycle crunch and mountain. Climber took the entire 45 second break.

Inês Krug

Daphne

Good abs day. Really felt the stretch and minimized me break time.

Szabina

Starting to see some definition in my stomach!

Maddie Knott

The mountain climbers and crossover taps killed me! But in the best way possible thank you!!

Kylie

So good.  (I also found a mistake, on the oblique crunches (right) you have 30 reps not seconds..unless it's not a mistake there & the mistake is on the left side r

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

- Extend your left leg while right knee is bent
- plant left arm on the ground and cradle your head with right hand
- Rotate your torso bringing your right elbow towards your left knee as you lift and lower leg with each crunch
- Keep your core engaged

Oblique Crunches (Right)

- Extend your right leg while left knee is bent
- Plant right arm on the ground and cradle your head with left hand
- Rotate your torso bringing your left elbow towards your right knee as you lift and lower your leg with each crunch
- Keep your core engaged

Oblique crunches (Left)

- 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)

- Start in plank pose
- Bring right knee to right tricep and then extend leg back to plank
- Alternate sides

Plank - Alt. Knee to Tricep

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended Plank Hold

- 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

- 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

W2/D3 - Workout 8

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

Jenny

kimberly bezenek

Jocelynn

W1/D1 - Workout 1

Lisa

Elaine

W1/D2 - Workout 2

Cady

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

W1/D3 - Workout 3

Rest Day

Sophie

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!

Danielle

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

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

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

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!

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

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

W2/D3 - Workout 8

Community

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