Name: Playbook - Jasmin Lopez - Abs Pyramid
Uploaded: 2021-11-17T10:00:50.433Z
Duration: 20 min
Description: Abs Pyramid

Kali

10 Different abs exercises 
We’re going to increase the reps by 10 after each one until we get to 100 and then repeat the exercises in reverse decreasing each one by 10.

Take your time with this one and really focus on doing each rep rather than getting it done quickly. I would say take a 10-15 second break between each set

- Lay flat 
- At the same time brings your legs up and bring your arms to touch your legs in the middle using your core

V ups

- Lift your legs up 
- at the top lift your hips off the floor and kick up 
- hands can be under your butt or behind your head to make it harder

Leg raises with pulse

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Sit ups

- Start laying flat on the floor 
- Lift your leg and arm at the same time so one hand touches the opposite foot 
- Use your core to bring your shoulders and upper back off the floor
- and lay back down 

20 reps each side

Alternating V ups

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a forearm plank position 
- use one hand at a time to bring yourself to a plank position where arms are extended 
- and back down again 

1 second is 1 rep so we will do this for 60 seconds

Up and down plank

- Back is on the floor 
- Legs lifted but bent 
- put your hands behind your head and engage your core to lift the shoulders off the ground

Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

40 reps each side

Russian twists

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Hold a plank on your forearms 

1 rep is 1 second so count to 100

Forearm Plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

1 rep is 1 second
Do this exercise for 60 seconds

Abs Pyramid

Peter

Awesome!! Over 300 calories burned in 45mins! Thanks 👍

Sara

HOOKS

Definitely gets the heart ❤️ rate up Wohooo

This is amazing. I’ve fought for 12 years and I’ve never found a workout plan that caters to a lot of what I do. Thank you.

Ariel

Knee & Elbows AMRAP

Lol it was good until my dog decided to come in get in my way drinking water making the floor slippery

Leg Smasher

Calf Burner

Whoops. I forgot to swipe complete. Lol. It took much less than 4 hrs to finish. Haha it was a good one though. Thanks Jaz!

Ajax

Awesome workout! Shirt, I'm drenched in sweat and shirt is soaked 🤣 I loved every minute of this even if I'm exhausted, I feel GREAT!

Alec

Marcus

Muay Thai Workout

I sweat so much more than I thought I would haha it was tiring but fun!

Abby C.

Loved it! The 50 sit-ups is eventually got a lot easier 👌

Andrew

Loved the cool down at the end. It helped me refocus for the day.

KickBoxing

Great warm up jaz so this all the time now

Kris

Dave Janasiak

Awesome warmup! Body feel nice and lose, and got a decent sweat going! Love it! ❤💪🤜

Warm Up Exercises

Nice fast burst of grind👍🏻👍🏻👍🏻👍🏻👍🏻

Florine

10-10-10

Lubna

Strong workout that thanks 🥵 really got a sweat on 🙏

Loved it !! Sometimes frustrated by my flexibility leading to consume more energy that it should to execute the middles. Gotta do some stretching 😊

Chris

Cardio Muay Thai Workout

Suns out prob burnt bit more cal than usual as I usually train earlier and later haha even on the mats toes are on fire 🔥 fun times though 👌

Abs Pyramid

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