Name: Playbook - Dr. Robin B - W3/D2
Uploaded: 2023-01-23T05:39:14.782Z
Duration: 10 min
Description: W3/D2

Another day down!! And I can definitely feel the burn in my core!

Shavonne

8 Mins: 30 sec ON / 5 sec OFF

- Mountain climbers
- Twisting crunches
- Sit-ups
- Plank outs
- Side plank (15 secs each side)

30-Second break: 

- Steam engine
- Plank Ins
- Bicycle crunches 
- Leg spreaders
- V-ups

30-Second break:

- Leg lifts
- Russian twists
- Crunches
- Six inches and hold

- 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

- 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

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Sit Up

- Plank position to start
- Drive knee outward to elbow

Plank Outs

- Lift from floor on one side into a bridge 
- Switch sides after 15 seconds

Side plank

Round 1

- 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 plank position 
- Drive knee to opposite elbow and alternate

Plank Ins

Bicycle crunches

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

Leg spreaders

- 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

- 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

- 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

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

6 Inches + hold

Round 3

W3/D2

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

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

Chris

W1/D4

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

W3/D2

Community

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