Name: Playbook - Dora Antal - Ab blast 💥
Uploaded: 2023-03-06T12:23:02.845Z
Duration: 20 min
Description: Ab blast 💥

Welcome the the Ab blast workout 💥
All you need is a heavy Kettlebell (8-16 kg depending on your fitness level /strength)
And a Dumbbell (3-6 kg). 
This is a circuit workout so there’s no rest between exercises. Only a minute rest between the rounds.
You will complete 3 rounds, use the built in exercise and the rest timer for the full experience. 
Let’s blast those abs 💥

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

Modified v-ups

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold a dumbbell in your top arm and press up towards the ceiling then lower the weight to touch the floor
*work both sides

Side plank weave

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Starting position is a squat , dynamically pull KB up to the shoulder 
Drive the movement with elbow up toward the ceiling 
- Work both sides