Name: Playbook - Dr. Robin B - W1/D5
Uploaded: 2023-01-23T05:39:14.753Z
Duration: 10 min
Description: W1/D5

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🙌🏾🔥

Nash

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

Chris

8 Mins with medicine ball: 30 sec ON / 5 sec OFF

- Med ball curtsy skaters
- Med ball plank taps
- Med ball burpees
- Med ball row
- Med ball plank pass throughs

30-Second break:

- Med ball slam
- Med ball Russian twists
- Med ball bicycle crunches
- Med ball knee drive (15 sec each side)
- Med ball crunch

30-Second break: 

- Sit up med ball 
- Med ball high knee
- Med ball single leg glute bridge (15 sec each side)
- Six inches and hold with overhead med ball

- Hold the med ball in front of your chest
- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Med ball curtsy skaters

- From elbow plank position 
- Tap med ball in front of you 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Med ball plank taps

- Place the med ball on the ground
- Hop back balancing your hands on ball on the  in plank position
- Hop forward landing, then jump pressing the ball up
- Increase speed as you feel comfortable

Med ball burpees

- Hold the ball with both hands
- Bend at the waist and engage your core
- Pull the ball up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Med ball row

- Begin in a push up position with a med ball place on one side of your body
- With the opposite hand pull the med ball through to the other side
- Repeat back and forth

Med ball plank pass through

Round 1

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med ball slam

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate med ball from side to side

Med ball Russian twists

- Rotate your torso as you bring your knee towards your chest with med ball
- Repeat on the opposite side

Med ball bicycle crunches

- Holding the med ball overhead, standing with feet staggered
- Bring you’re back knee forward and up as you pull the med ball down toward your knee
- 15 sec each side

Med ball knee drive

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

Med ball overhead crunches

Round 2

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Med ball sit up

- Hold the med ball in front of your chest
- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

Med ball high knees

- Place the med ball on your hip
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- 15 sec each leg

Med ball single leg glute bridge

- Hold the med ball up keeping you feet 6 inches off the ground and head off the ground

Med ball 6 Inches + hold

Round 3

W1/D5

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

Shavonne

W1/D2

Samantha

Rose

W1/D3

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!! 🔥🔥

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

W1/D4

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/D5

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