Name: Playbook - Dr. Robin B - W1/D4
Uploaded: 2023-01-23T05:39:14.748Z
Duration: 10 min
Description: W1/D4

I'm noticing that it is becoming easier for me to move through the workouts even after just one week. I also FEEL it in my core and that usually doesn't happen when I complete workouts. I may feel it in my arms and definitely my legs but only ever slightly in my core even when doing a series. This one work out hits my abs HARD!! 🔥🔥

Shavonne

I added some of my own workout with weights but this routine can be as challenging as you make it out to be . Be creative and add some weights and burn that core

Rose

Chris

8 Mins: 30 sec ON / 5 sec OFF

- Twisting crunches
- Scissor kicks
- Straight leg bicycles
- Steam engine 
- Shoulder taps

30-Second break:

- Planks ins
- Bent knee twists
- Russian twists
- High knee
- V-ups

30-Second break: 

- Leg spreaders
- The hundred 
- Leg lifts
- Six inches and 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

Twisting crunches

- Lift head and feet off the floor
- Kick legs in a scissor like movement

Scissor Kicks

- Rotate your torso as you raise the opposite leg
- Repeat on the opposite side

Straight leg bicycle crunch

- Stand tall with feet shoulder-width apart
- Place your hands behind your head with elbows in line with your shoulders
- Raise your left knee up, simultaneously bring your right elbow toward your knee
- Try to touch your elbow to your knee without bending over at your waist
- Reverse movement and repeat with opposite leg and arm

Steam Engine

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Round 1

- Start in plank position 
- Drive knee to opposite elbow and alternate

Plank Ins

- Lie on your back with arms out to each side
- Twist bent knees as far as they go to each side

Bent knee twist

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Round 2

- Lift head and feet off the ground 
- Split legs into an “X” position then drive them back together

Leg spreaders

- Start on your back in a tabletop position with your legs up and bent at 90 degrees
- Extend your arms to your side and flutter them up and down

The Hundred

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

Lying leg lifts

- Keep feet 6 inches off the ground and head off the ground

6 Inches + hold

Round 3

W1/D4

Nash

Haven’t worked out a longggg time. This was pretty standard but I died 😩😩😩 didn’t realize how lazy I became. I’m glad I started tho 🤦🏾‍♀️

Erica McKenzie

Trisha

W1/D1

Danielle

W1/D2

Samantha

W1/D3

One of the best ab workouts I have done. Used a kettlebell instead because I don’t have a medicine ball. 

Also arms are on fire definitely a 2-in-1 workout🙌🏾🔥

When finding something to improvise as med ball, it's hard.

W1/D5

So happy I’m going into my second week of abs feeling stronger than the week before 💪🏾

Kyra

W2/D1

W2/D2

W2/D3

W2/D4

And another one!! Can't believe how much my body is shrinking and some days it feels like I've done very little.

This one was a bit harder since the lunge and switching sit up to crunches vice versa gave me sweat

W1/D4

Community

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