Name: Playbook - George Bamfo - W1/D2
Uploaded: 2023-07-13T18:43:32.491Z
Duration: 20 min
Description: W1/D2

vincent

Jarrell

Dalontay

Marc

Great great core burn 
Recommend this work out to anyone

Jalen

Love these quick but feeling it ab workouts!

Emma

April

I kept stopping a 10 seconds. But I’ll keep working. Overall great workout

Devin

Allison

Sharmeke

Lilit

Steve

Crazy work I can't get off the floor 🔥🙏🏿💪🏿

Deiondrick

Mike

Denzel Byrd

Rachel Efe

Treionna Hudson

Nick

Andrea Buckham

Charles Bryce

Hurting. Awesome workout. Did it before lifting

Diego

Jay Fowler

Krisztofer

Thammm the last workout was killing me man dammm

Jerry

Excellent 
Especially the last exercise
Never done this before

LeVar

Omari Spann

Put some more heat on this one. I was expecting the worst but it wasn’t that challenging until the end

Shine

Giavanti

Adam

BELEM

Kaylyn

Anton St Clair

Killer I can feel abs firing like never before

Pat Davis

It was great! I need these abs and I’m grateful for this program. I can do it anytime

Andray Holmes

Yoldine

Awesome. Last exercise a little difficult probably because I don’t have much strength to support my thighs

Mohamed Bountoulougou

Jamye

Shannon

It was difficult but I love a good challenge 🥳

Tyrell

Cole

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

- Bent knee windshield wipers
- Heels to heaven
- Russian twist  
- Starfish crunch

- Place your arms out by your sides
- As you move your legs from one side to the other keep your core engaged

Bent knee windshield wipers

- Keep a slight bend at your knee
- Raise your hips off the ground 
- Keep your core engaged

Heels to heaven

- Lean back to about 45° 
- Rotate your torso keeping your core engaged

Russian twist

- As you come up engage your core 
- Touch your foot with your opposite hand 
- Return to the starting position with a controlled movement

Starfish crunch

Circuit

W1/D2

Matt

Tranelle

W1/D1

Love hate relationship with the canoe workout 😅🔥

W1/D3

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

Reham

W3/D2

Steph

W3/D3

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

Jonathan

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

W4/D3

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

W1/D2

Community

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