Name: Playbook - George Bamfo - W1/D4
Uploaded: 2023-07-13T18:43:32.584Z
Duration: 20 min
Description: W1/D4

vincent

Sharmeke

Caleb

Emma

Devin

Aurel

Mike

Rachel Efe

Nick

Kept the tension on the abs since I did the 4 rounds with no breaks..GS🔥🔥

Shine

Jamye

Omari Spann

Appreciate the variation from day to day. Any way to record an introductory clip to coach on technique

Giavanti

It was a great workout. It allowed me to use my core more often than usual

Jeremy

Pat Davis

Adam

Kaylyn

This one was light work, so I’m going to do to get next day now.

Jesse Anderson

It was easier then previous days but still kept my focus and went through it as hard and focus as possible.

Mohamed Bountoulougou

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

- Flutter kicks 
- Butterfly sit-ups 
- Standing abs twist 
- Crunch & twist

- Keep your hands by your sides
- Your core should be engaged and your legs extended

Flutter kicks

- Place your feet together and your legs in a butterfly position
- Keep your core engaged

Butterfly sit-ups

- Rotate your torso
- Engage your core as you bring your elbow towards your knee

Standing ab twists

- Don’t pull on your head
- Focus on the twist and engage your core

Crunch & twist

Circuit

W1/D4

Jarrell

Matt

Tranelle

W1/D1

Dalontay

W1/D2

Marc

Love hate relationship with the canoe workout 😅🔥

W1/D3

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.

W1/D4

Community

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