Name: Playbook - Heather Black - Twist & Kick Workout
Uploaded: 2021-01-18T11:48:13.157Z
Duration: 20 min
Description: Twist & Kick Workout

Ashley 

Tony

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

Laurel

Victor

Darla Homer

Level 1

20 minute AMRAP

10 windshield wipers
20 reverse crunches
30 plank hip dips
40 flutter kicks*

*R+L = 1 rep

Level 2

4 rounds

10 windshield wipers
20 reverse crunches
30 plank hip dips
40 flutter kicks*

*R+L = 1 rep

20 minute time cap

20 minute AMRAP

10 windshield wipers
20 reverse crunches
30 plank hip dips
40 flutter kicks*

*R+L = 1 rep

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

Start by laying flat on the floor, legs raised and feet pointed toward the ceiling, arms by your side.

Lift your hips off the ground as if you are trying to touch the ceiling with your toes. 

Lower your hips back down to the floor with control. That’s one rep. 

Repeat for the prescribed amount of reps.

Reverse Crunch

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

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

Level 1

4 rounds

10 windshield wipers
20 reverse crunches
30 plank hip dips
40 flutter kicks*

*R+L = 1 rep

20 minute time cap

Level 2

Twist & Kick 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

400 Reps 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. 👍🏼

3 Minute Round Workout

Sabina

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

Twist & Kick Workout

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