Name: Playbook - George Bamfo - W1/D1
Uploaded: 2023-07-13T18:43:32.414Z
Duration: 20 min
Description: W1/D1

Jarrell

Matt

Tranelle

Umesh

Marc

Great core workout..really feel the burn and almost seem as if the results are instantaneous..I’m motivated to stay at it

Jalen

aldwin

Jay Jackson

JACK

Emma

It was intense, I felt it in my abs & my pelvic area

Reham

Great workout!!! Excited to see where I am at the end of this program.

Janay

A great start of intensity!! I’ve been out of the game for a long time time to get back right!

Patrick

Was definitely not easy…does both sides mean 1 minute both sides each round for 4 rounds? Or 1 side per round for 4 rounds

Noel

Milan

Doing this after my sets w Nona Bayats videos - could not finish the planks, which is a good thing goal is to get through all 4 sets could only get through 2 and then my 3rd for each side could go 30 sec tops 🥵

Montse

Radi tu i cuti

Make yo app automatically put the timer down and pass through the clips,is annoyin jus pressin to see da next workout.Still fuk witcho workout tho shi was intense asa mowfuka

Roneth Morales

Brownbrooklyn2006@gmail.com

Good start to this program. Can't wait for next one

Denise

Great quick and workout. Definitely sweating from it

Anthony

John Paul

Amin

Difficult! Can't wait to see the results in 4 weeks‼🔥

Jonatan Silben Salvador

Jonathan

It was challenging and easy to follow. This is a great ab workout.

Quinn

Mayra

Steve

Good first work out. I can already feel it in my core.

Niki

It's was the best burn I had in a while 🦍🔥💪🏿

Deiondrick

I think the planks should start off at 30-45 seconds each side.

Mike

Scott

Rachel Efe

Marcus

Good had me shaking like a stripper on the 1 minute side planks

Ghost

Denzel Byrd

John McBride Williams

Wardhera Barkhadle

Very challenging. Really activates the core, and the entire belt. Great.

AXEL

Marco Betancourt

Killer workout! Abs on fire the whole time!!

Challenging for someone who hasn’t attacked abs in a while but doable.

Greg

Quick an effective based on my engagement.

Juan

Nick

As many reps as possible in 20 seconds for each exercise (zero to minimum rest in between sets) 

Rest 30 sec after each completed round

- Reverse crunches
- Hands back knee tucks
- Leg circles (both sides)  
- Side planks (both sides)

- Place your hands on your sides for balance 
- Raise your hips off the ground

Reverse crunches

- Place your hands on your sides for balance
- Keep your core engaged throughout the exercise

Hands back knee tucks

- Keep your hands on your sides for balance
- Focus on keeping your  engaged throughout the exercise

Leg circles (both sides)

- Keep your core engaged 
- There should be a straight line from your shoulder to your foot

Side plank (both sides)

Circuit

W1/D1

vincent

Dalontay

W1/D2

Love hate relationship with the canoe workout 😅🔥

Devin

W1/D3

Sharmeke

Caleb

W1/D4

W1/D5

Byron

W2/D1

Loved this one, hard afff though 💪🏻

Otis ups challenged me in unexpected ways. Thank you for introducing me to this new variation.

W2/D2

Tommy

W2/D3

Great workout yet again. My abs are sore, but I’m pushing through

W2/D4

Side plank was a killer but my core is getting stronger!

W2/D5

These are the perfect 20 min killers after a workout sheeesh😰

W3/D1

Cedric Ihegworo

W3/D2

Steph

W3/D3

This was a rough one. I can feel it 💪🏾💪🏾🔥🔥🔥

W3/D4

W3/D5

John

W4/D1

Geoff Cole

W4/D2

The ball was hard to balance on m legs. The crunches on the ball works

Wow just wow! I feel like my core is getting stronger. I've done some of these core exercises before starting your program and I struggled. Today I didn't struggle!!

Is it 4 sets? The description makes it seem like 4, the rotation only has 1 min set for each exercise

Adam

W4/D3

Gray workout. Abs are burning. The last workout, leg hold, did not have a timer ⏱

W1/D1

Community

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