Name: Playbook - George Bamfo - W4/D1
Uploaded: 2023-07-13T18:43:32.713Z
Duration: 20 min
Description: W4/D1

John

Reham

Mike

Nick

Adam

Christopher Garrett

As many reps as possible in 1 min for each exercise (zero to minimum rest in between sets) Rest 1 min after each completed round

- Leg circles  
- Hands back knee touxh 
- "21" crunch 
- Starfish crunch

"21" Crunch

- 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

- 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)

Circuit

W4/D1

Jarrell

Matt

Tranelle

W1/D1

vincent

Dalontay

W1/D2

Marc

Love hate relationship with the canoe workout 😅🔥

Emma

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

Rachel Efe

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 💪🏾💪🏾🔥🔥🔥

Jonathan

W3/D4

W3/D5

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 ⏱

W4/D1

Community

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