Name: Playbook - Christopher Kellum - W1/D6 Core circuit
Uploaded: 2023-06-10T23:03:54.606Z
Duration: 20 min
Description: W1/D6 Core circuit

Patrick

Today is strictly focusing on core this is going to test you abdominal endurance. Push through the burn to complete reps

This is a body weight circuit designed to hit every area of your abdominals 👊🏽 
-Beginners can hit 1 round.
-Intermediate  2 rounds 
-Advanced 3 round + Weight

The goal is to mimic a bicycle motion with forward motion! Recommend doing this on a cushion mat

Forward bicycles

The goal is to mimic pedaling backwards like you would on a bike. Keep your core engaged and reach for the ceiling

Reverse bicycles

This can be done with hands overhead or on the ground to your side to make it easier

Overhead In and Outs

This is another in and out variation this one you are going to extend and then hug around your legs

In & out hugs

You are going to get a wide base and reach to your leg with the opposite arm and perform a swipe across to the next leg and repeat with the opposite arm

Windshield wipers

These are scissors each rep
You will hold the position for 2-3 seconds then perform a scissor motion and repeat with the opposite leg. The legs never touch the ground so it’s like a 6 inch hold at the bottom while the other leg is elevated 🔥

Scissor holds

Have you feet touching and legs out to the side the goal is to elevate your hips off the ground using your core

Hip rock n’ raise

This is a 2 part movement you can start with the V up motion then move into the sit up (roll up) . V up = 1 rep then the roll up = 2 reps all the Way to 25

V up Roll ups

This is the cross body crunch you will perform 25 reps each side

Cross body crunch (L)

Cross body crunch (R)

The heel taps are going to hit the lower abs. For this elevate your shoulders off the ground into a low crunch and away back and forth tapping your heels for 25 reps

Heel taps

Bring your elbow to your quad on each rep use your opposite arm for support on the ground in front of you. Complete 25 reps each side

Oblique V ups (R)

Oblique V ups (L)

Perform with your legs straight out I recommend cupping your hands and to complete this rep you need to tap the floor. One rep equals tapping both side

Mason twists

Core burnout 🔥

W1/D6 Core circuit

Phenomenal workout. Great way to start the morning.

Nathan

Joyce

The exercises are very challenging. Today was my first time trying this and this is my first time working out in a while, so I did not complete all the exercises. I will try again tomorrow. I looked at all the videos and the instructions are very clear. The camera angles clearly show proper form.

Hasan

W1/D1 Upper Body

Great workout, feel it in your legs afterwards.

The videos are very clear and the instructions provide further clarity. After watching each video and then reading the instructions and then watching the video again, you get a clear sense of what you have to do. Independent of how you might feel after performing these exercises, the videos are clear and the instructions are clear and you can do the exercises easily. You should take it slow if you are just starting these workouts. Your body needs to get used to working out.

Kerry Chia

W1/D2 Lower Body

This is the third day from the body weight only program that I have tried. I have a few more days left to try from the program. If you do not want to invest in buying weights or gym equipment, or if you do not want to invest money in a gym membership, then this program is perfect for you. You will definitely loose weight and get in shape. You probably won’t get that perfect sculpted body, for that you will need to lift weights, but you will loose weight and you will get in shape. If this is your first time working out in a while, take it slow. Work on form. And if you feel sick, do not continue. Take a rest and try again tomorrow.

W1/D4 Full Body

This was a nice break from all the other intense days. Very nice and relaxing. I did all exercises except the upward dog.

This was a very helpful stretch session, gracias!

Camila Calderon

W1/D5 Stretches & Mobility

Marisol Del Villar

Just FYI the reps for the obliques are off. Left is 20 right is 25. Solid ab workout though!

W1/D6 Core circuit

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