Name: Playbook - Heather Black - Circuit 1
Uploaded: 2021-01-18T11:47:13.968Z
Duration: 20 min
Description: Circuit 1

Ashley 

Great as usual. A comment about the timer buttons, they are super helpful but are quite small and easy to miss, specially when you shake from the effort...

Victor

Tony

Level 1

4 rounds

toe touch crunches
Russian twists
flutter kicks
plank hip dips

work/rest per round
1st round: :60 work/:00 rest
2nd round: :50 work/:10 rest
3rd round: :40 work/:20 rest
4th round: :30 work/:30 rest

1 minute total rest between rounds

Level 2

4 rounds
(:40 work/:20 rest)

toe touch crunches
Russian twists
flutter kicks
plank hip dips

1 minute total rest between rounds

4 rounds

toe touch crunches
Russian twists
flutter kicks
plank hip dips

work/rest per round
1st round: :60 work/:00 rest
2nd round: :50 work/:10 rest
3rd round: :40 work/:20 rest
4th round: :30 work/:30 rest

1 minute total rest between rounds

While lying face up on the ground, lift your legs toward the ceiling. 

Keep legs as straight as possible.

Lift your shoulders off the ground and try to touch your toes with your hands. 

Repeat for the prescribed amount of reps.

Toe Touch Crunches

Sit on the floor with your hips and knees bent 90 degrees.

Keep your back straight (don’t hunch over). Your torso should be at about a 45 degree angle to the floor. 

Twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Hold a dumbbell to increase the difficulty.

Repeat for the prescribed amount of reps. 

(Typically, right + left = 1 rep.)

Russian Twists

Start by lying on the ground with your legs extended, toes pointed, and arms resting by your side. 

Tuck your pelvis and activate your core muscles to keep your spine glued to the ground. DO NOT put your hands under your butt. That defeats the purpose of the exercise. 

Lift your legs about six inches off the ground and make small kicks up and down like you’re swimming. Keep your toes pointed. 

The closer your legs are to the ground, the harder the exercise becomes. Scale accordingly. 

(Typically, right + left = 1 rep.)

Flutter Kicks

Start with your body in an elbow plank position:
-Elbows directly under your shoulders.
-Straight line from your head to your heels.
-Core tight, body rigid, glutes squeezed.

The movement starts with your body leaning to one side until your hip touches the ground.

You will then lean your body to the opposite side, touching that hip to the ground.

Continue rotating side to side for the prescribed amount of reps.

(Alternatively, you might complete all prescribed reps on one side, then switch sides and repeat.)

Plank Hip Dips

Rest

Level 1

4 rounds
(:40 work/:20 rest)

toe touch crunches
Russian twists
flutter kicks
plank hip dips

1 minute total rest between rounds

Level 2

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 5

Circuit 6

Circuit 7

The timers work really well for a lot of the workouts. Would it be possible to make the buttons for the larger? When you have shaky sweaty fingers it might make it easier. Thanks!

Circuit 1

Community

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