Name: Playbook - Ida Jemina - Build solid abs - weight workout 🔥
Uploaded: 2023-12-11T13:22:07.319Z
Duration: 25 min
Description: Build solid abs - weight workout 🔥

Olivia schmidt

Sharyl

Michelle

Kelly

Meri

🍫 feeling each exercise with this one my god an awesome feeling woooah 🔥

Isa Flores

Amazing 😻. Im doing this at least once a week!  You rock girlie!  ❤️

Pat Hunter

Anna

Rocca

Minna

Lisää vaihtoehtoja liikkeille. Osa keskitasoiselle liikkujalle teknisesti vaikeita toteuttaa vaatii enemmän harjottelua päästä mukaan.

Roosa

Haleema

Haha my poor abs will be sore for days now 🥵🥺🔥

Marina

Svitlana

I felt the burn! Perfect workout for my light day 🙏🏼

Melissa

Rudy

It was good. I’m a little tired but I feel amazing. Day 1 down 20 more days to go.

Shala

Would love to have something like this workout LIVE! Having you do it with us makes SUCH a difference!! HUGE motivator and support!! Thanks girl!

It was perfect 👍🥰🥰🥰 my abs are burning 🔥💪

Monika

Today we're doing an ab-burning plate workout! This will strengthen our core and help support progress in other workouts using heavy compund movements as well. Choose a a weighted plate that allows you to perform all the exercises and repetitions properly.
You can utilize dumbells as an alternative. 
Tip: you can increase the amount of reps week by week as you make progress

1. In & Outs 3 x 8
2. Plate sit ups 3 x 12
3. Pass under crunch 3 x 14
4. Seated twist 3 x 16
5. Alternating single leg v-ups 3 x 12
6. Plate hollow hold flutter kick 3 x20

Let's get those abs burning!

Each crunch counts as a rep

- Lie on your back and lift your legs by tucking your knees towards your upper body
- Place a weight plate on your shins and lower your legs and upper body down while fully extending your arms and legs
- Crunch back up and take the weight plate to your hands
- Lower your legs and upper body down while fully extending your arms and legs, keeping the plate on your hands throughout the movement

In & outs

- Lie on your back with knees bent and heels on the floor
- Hold a weight in your hands and keep your arms extended upwards
- Sit up by engaging your abs and squeeze them at the top
- Come back down with a controlled motion

Plate sit ups

Each pass under counts as a rep!

- Sit down with a slight backward lean
- Pass the plate from hand to hand alternately under your hamstrings while holding your upper body still by engaging your abs

Pass under crunch

Each twist counts as a rep!

- Sit down with a slight backward lean with knees bent and heels on the floor
- Hold a weight in your hands and twist your upper body from side to side while bringing the weight near the floor as you move from one side to the other

Seated twist

Each single leg v-up counts as a rep!

- Lie on your back with your legs and arms fully extended while holding a weight in your hands
- Lift one leg up towards the ceiling while lifting both arms simultaneously towards your shin
- Bring your arms and leg back down and repeat with the other leg

Alternating single leg v-ups

Each single leg raise counts as a rep!

- Lie on your back while lifting your extended legs alternately up and down in a scissor-like manner
- Hold a weight in your hands and arms extended upwards
- Keep your head up throughout the motion

Build solid abs - weight workout 🔥

Community

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