Name: Playbook - Chelsea Hofer - W4/D2 - Workout 17
Uploaded: 2024-03-21T21:44:48.765Z
Duration: 5 min
Description: W4/D2 - Workout 17

Alfath

- 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 high boat to low boat but on the high boat pull your arms around the front of your shins as you compress together

Compression Boats

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees, bend your knees to your chest 
- At the top raise your hips off the ground

Reverse Crunches

- Lay on your back with your hands to your sides 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Leg Lifts

- 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

W4/D2 - Workout 17

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.

Katie

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

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

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

W4/D2 - Workout 17

Community

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