Name: Playbook - George Bamfo - W1/D3
Uploaded: 2023-07-13T18:43:32.512Z
Duration: 20 min
Description: W1/D3

Marc

Love hate relationship with the canoe workout 😅🔥

Emma

Devin

Daniela

Canoe crunches were a new challenge routine for me 🔥.

Cynthia

Mike

Rachel Efe

Nick

Charles Bryce

Diego

Ayan

Jerry

Omari Spann

Giavanti

Not feeling 100% today but we still gotta put this work in 💪🏾🦍

Jarrell

Pat Davis

Adam

Kaylyn

Maaaaan those canoe crunches were a killer! I loved it. Thank you.

Jamye

Shannon

Last set was harder l. Finished strong though !!! I love it

Mohamed Bountoulougou

Tough day! I find some ab workouts hurt my back

Tyrell

Christopher Garrett

Cole

Michael

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

- Seated Scissor kicks
- Bicycle kicks
- V ups  
- Canoe crunches

- Place your elbows on the floor beside you
- Keep her legs fully extended in your core engaged

Seated scissor kicks

Bicycle kicks

- Reach for your toes with both hands
- Raise your legs at the same time
- Keep your core engaged

V-ups

- Keep your back at 45 degrees
- Bring your legs in and out

Canoe crunches

Circuit

W1/D3

Matt

Tranelle

W1/D1

vincent

Dalontay

W1/D2

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

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/D3

Community

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