Name: Playbook - Heather Black - Core Buffet Workout
Uploaded: 2021-01-18T11:45:04.502Z
Duration: 20 min
Description: Core Buffet Workout

Love hitting all those core muscles together

Ashley 

Darla Homer

LEVEL 1

2 rounds
(:45 work/:15 rest each)

knee tucks
cross crunch, left
cross crunch, right
leg raises
bicycle crunches
flutter kicks
heel touches
alternating v-ups
full plank

Rest 1 minute between rounds

LEVEL 2 

2 rounds
(:30 work/:30 rest each)

knee tucks
cross crunch, left
cross crunch, right
leg raises
bicycle crunches
flutter kicks
heel touches
alternating v-ups
full plank

Rest 1 minute between rounds

2 rounds
(:45 work/:15 rest each)

knee tucks
cross crunch, left
cross crunch, right
leg raises
bicycle crunches
flutter kicks
heel touches
alternating v-ups
full plank

Rest 1 minute between rounds

Start seated either on the ground or on a chair or bench with your hands beside you.

Lean slightly backward and extend your legs fully outward. Your legs or feet do not touch the ground. 

Draw your knees toward your chest, then return your legs to full extension. 

Continue this pattern for the prescribed amount of reps.

Knee Tucks

Rest

Start by lying on the ground with your knees bent at a 90 degree angle, feet off the ground. 

Rest your hands lightly behind your head, but don’t pull on your neck.

Lift your shoulders off the ground and try to touch your elbow to the opposite knee. 

Continue this movement for the prescribed amount of reps, then switch sides and repeat.

Cross Crunch, Left

Cross Crunch, Right

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

Lay flat with your arms at your sides and legs stretched out next to each other, then raise both legs at the same time. 

Keep your legs as straight as possible and lift until your toes are pointing to the ceiling. 

Return them with control back to the starting position, then repeat for the prescribed amount of reps.

Leg Raises

Lying on the ground, bend your knees at a 90 degree angle. 

Gently rest your hands behind your head, but don’t pull on your neck.
 
Lift your shoulders off the ground and try to touch one knee with the opposite elbow. Quickly switch legs and repeat. 

Continue alternating legs and elbows in a steady fashion, resembling the pedaling of a bicycle (thus the name).

Bicycle Crunches

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 by lying on the ground with your knees bent and feet flat on the floor. Arms are resting by your side.

Raise your shoulders off the ground and lean to one side, touching your heel with your fingertips.

Lean to the other side and touch the opposite heel. 

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

(Typically, right + left = 1 rep.)

Heel Touches

Start by lying on the ground, legs extended, toes pointed, and arms straight overhead.

The movement begins by raising one arm and the opposite leg at the same time, reaching toward that foot with your hands. 

You will then do the same thing with the other arm and opposite leg. 

Your shoulders should come completely off the ground with each rep.
 
Continue alternating left and right for the prescribed number of reps. 

(Typically, each time you lift your leg counts as one rep.)

Alternating V-Ups

Think of your body as one long board, and keep these tips in mind:
-Hands directly under your shoulders (as if at the top of a push up).
-Straight line from your head to your heels.
-Pelvis tucked (don’t let your lower back sag down).
-Keep body tight and rigid (abs braced and glutes squeezed).

Hold this position as long as prescribed (or as long as possible).

Full Plank

Level 1

2 rounds
(:30 work/:30 rest each)

knee tucks
cross crunch, left
cross crunch, right
leg raises
bicycle crunches
flutter kicks
heel touches
alternating v-ups
full plank

Rest 1 minute between rounds

Level 2

Core Buffet Workout

My core is on fire and I am pouring sweat.

Laura

Anita  Owen

Ladder Workout

Max Reps Workout

I have been doing these workouts everyday for a while now. I can already see huge results.

Tash

Tony

400 Reps Workout

Great. I’m pretty out of shape. Level 2 was hard but I got better as I went along.

Laurel

Twist & Kick Workout

AMRAP Workout

Pouring sweat over here! What a great core workout.

I’m understanding the flow of the timer and everything better now. The UI seems more intuitive now. 👍🏼

Victor

3 Minute Round Workout

Sabina

Did this for 20 minutes straight with no breaks because using a timer is hard sometimes! 🤓 Got 5 rounds.

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