Name: Playbook - Chelsea Hofer - W4/D3 - Workout 18
Uploaded: 2024-03-21T21:44:48.770Z
Duration: 16 min
Description: W4/D3 - Workout 18

Ozie

Alfath

Hanna

Denise

Amazing workout. Did 5 mins of jump roping before this. Killer workout

Good 15 minute abs workout. Got the sweat rolling. 10 mins running 6.5x with 2.5 incline. 10 mins elliptical. Now going to finish the legs and shoulder I couldn’t finish yesterdays

Rory

killer for core and arms...left me shaking...in a good way!

Paula

Maddie Knott

This one was very long and the second round had too many not fun ones in a row 😂

Danielle

Great circuit, but I’m not sure how to do the dolphin knee to tricep one properly, my elbow mobility must be really weak as it hurts to lean forward from dolphin to touch my knee anywhere close to my tricep.

- 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

- From low boat pull right knee into chest as you lift up to boat pose, lower to low boat
- From low boat pull left knee into chest as you lift up to boat pose, lower to low boat
- Lift fully from low to high boat

Alternating Knee Crunch to High Boat

- 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

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe Taps

- 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)

1st Circuit

- 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

Around the World (Left)

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Forearm Plank Rocks (side to side)

- Find your dolphin pose
- Crunch your right knee into your Tricep and then back to dolphin

Dolphin - Knee to Tricep (Right)

- Find your dolphin pose
- Crunch your left knee into your tricep and then back to dolphin

Dolphin - Knee to Tricep (Left)

- 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

2nd Circuit

W4/D3 - Workout 18

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!

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

W3/D5 - Workout 15

W4/D1 - Workout 16

W4/D2 - Workout 17

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

W4/D5 - Workout 20

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/D3 - Workout 18

Community

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