Name: Playbook - Heather Black - FMF 1
Uploaded: 2021-01-18T11:48:06.462Z
Duration: 5 min
Description: FMF 1

That was so much harder than I thought it would be

Ashley 

Laurel

Felt like a long 5 minutes! Super tough but super good!

Laara

Tony

A burner! I haven’t targeted my abs since before I had my son 5 years ago! Excited these are a quick way to incorporate abs into my routine!

Anna

Don’t force me to leave a rating. The workout was too easy for me - you might want to have levels. Also I’d love a 10-m finisher. 

But the 3 is because of the forced rating. I would have given more.

Mara

Courtney

LEVEL 1

5 minutes

30 seconds flutter kicks
30 seconds windshield wipers

no rest

LEVEL 2

5 minutes

20 seconds flutter kicks
20 seconds windshield wipers, knees bent
20 seconds rest

5 minutes

30 seconds flutter kicks
30 seconds windshield wipers

no rest

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 flat on your back with your arms straight out to the sides so your body forms a “T” shape. 

Lift your legs until your heels are pointing toward the ceiling. 

Keeping your shoulders on the ground as much as possible, rotate your hips to one side until your legs touch the ground. 

Use your obliques to lift your legs and return to the starting position.

Rotate the hips to the opposite side and repeat until you have completed the prescribed amount of reps. 

(To decrease the difficulty of this exercise, bend your knees.)

Windshield Wipers

Level 1

5 minutes

20 seconds flutter kicks
20 seconds windshield wipers, knees bent
20 seconds rest

Level 2

FMF 1

I almost died. Not sure if I am not using it correctly on this one. Wish it would go automatically to the next set and timed or reps called out.

FMF 1

Community

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