Name: Playbook - Ida Jemina - Dumbbell Ab Circuit 12 minutes🔥
Uploaded: 2023-12-11T13:22:07.360Z
Duration: 12 min
Description: Dumbbell Ab Circuit 12 minutes🔥

Jacquelyn

Mirja

Alan

Johanna

Such a feeling omg those abs feels like damn with steel on them lol thank you Ida cause one more time and came to the gym and do it this for me 💕

Isa Flores

martina

Pat Hunter

Abs on fire 🔥
Make sure you keep those abs tight! You’ll thank me later 😜

30 sec each exercise - take a short 10 sec break in between the exercises just to move to the next one.

3 rounds total

1 minute break between rounds

Method: 30 sec work - short 10 sec break in between exercises - 3 rounds - 1 minute break between rounds

- 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

Weighted Hollow Hold Flutter Kicks

- Lay down on a mat or the floor holding a dumbbell
- While keeping a slight bend in the knees lift your upper body up engaging your glutes and abductors
- Bring the leg back down with a controlled motion

Alternating Leg Raise to Toe Touch

- Lie on your back with your knees bent and heels on the floor
- Hold a weight in your hands and arms extended upwards
- Engage your abs and lift your upper body up 
- Perform crossbody twists to each sides
- Lower your back down to starting position

Weighted Sit Up with Twist

- Sit on the floor leaning back while lifting your legs off the floor
- Hold a weight in your hands and arms extended in front of you
- Hold the position

Weighted Boat Hold

- In a high plank position grab a dumbbell with the opposite hand and slide it under your torso to the other side
- Switch hands and repeat to the other side

Dumbbell Ab Circuit 12 minutes🔥

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