Name: Playbook - GINA - WEAK CORE WORKOUT 🔥
Uploaded: 2023-03-13T03:29:20.744Z
Duration: 45 min
Description: WEAK CORE WORKOUT 🔥

Great Finisher to a track🏃🏾‍♀️ session 💪🏾

Could not do 30 commandos 🥵 so I did 10x4 and I still died 🔥

Adriana

If your core is weak this one is for you!

Treadmill Jog

Allow your lower back to fall heavy to the floor. (Push your lower body onto the floor) 
Draw your shoulders down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other.
Lift your legs so your knees are directly over your hips.
On an exhale, slowly lower your right arm and left leg until they’re just above the floor.
On an inhale, bring them back to the starting position.
Repeat on the opposite side.
This is 1 rep.

Deadbugs

- Bend your legs at 90 degrees
- bring your arms forward towards the back of your thighs while keeping you core engaged

90 degree Crunch

Core circuit 1

Get into all fours (bear crawl position)
- then push your hips back as your hand touches your heel
- then Push hips forward back onto all fours and repeat on the other side

Bear Crawl Heel Taps

-Go into a static bear crawl hold (all fours on ground, knees above the ground)
- touch the opposing shoulder with your hand and try not to sway your hips

Bear crawl Shoulder Taps

Core circuit 2

Assume a standing position and attach a handle to a cable stack at chest height.
Hold the handle to your chest and assume an athletic base position with your feet slightly wider than shoulder width apart.
Press the handle horizontally to extension and rotate away from the cable stack.
Return to the starting position and repeat for the desired number of repetitions on both sides.

Palloff Press into Rotation

THIS IS A SUPERSET

DO THE ENTIRE SUPERSET 4 TIMES
For example: 1 round = 1 set of ball slams and 1 set of commandos. Do the exercises right after each other! That is what a superset is. Rest after the ROUND/superset

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

SLAM COMMANDO SUPERSET

WEAK CORE WORKOUT 🔥

Lala

YOUR NEW AB ROUTINE 😳

Julia

Honestly,  best workout app ladies.  Sign up!!

Bren

Not bad! Good addition to a long bike ride day.

Arcelia

Summer ABS!

Anna

Salma

Kicked my ass!! In the best way possible!

Kaitlyn

Short effective ab training

Fatou

Betty

3 EXERCISES ONLY!

Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. —the Dalai Lama

Hard!!! But just what I wanted. Really worked up a sweat 🔥💧

Advanced Ab Workout

Waldo

Rookie but this is so good I’ll try and complete it next time 🚀

This workout was fireeeee..Thanks Gina, your workouts and recipes have really been helpful to me. I'm forever grateful to you❣

Lynn

Core Strength Training

“MY CORE IS WEAK”

This circuit got me sweating but perfect for a day off 🥵🥵

Chelsea

Casey

Those up downs got me! 😅Soo excited you’re on playbook btw! Can’t wait to try your other workouts 💪🏽

WEAK CORE WORKOUT 🔥

Community

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