Name: Playbook - JTM FIT - AB/CORE Challenge #1
Uploaded: 2024-03-27T11:08:07.433Z
Duration: 15 min
Description: AB/CORE Challenge #1

Renata

Adrian

CaSean

James Nguyen

First legs, then core!!! Let’s Goooo!!!

David

Mike

Gabrio Lima

Luke

Dumbbell Core Ladder

Perform all of the prescribed reps of each movement one after the other with little to no rest in between exercises or sets. Starting at 25 reps, decrease the amount of reps each set by 5. So, do 25 reps of each movement, then 20 reps of each, then 15 of each and so forth until you have completed 5 reps of each movement. Do this as fast as possible while maintaining excellent technique. This can also be done with just your bodyweight if using a weight is too challenging. If you’re using a dumbbell, the gold standard is to do this in under twelve minutes! If you’re just using your bodyweight the gold standard in under 10 minutes!


25- 20- 15- 10- 5

-DB V Ups
-Side Plank Lifts (each side)
-DB Toe Touchers
-Plank Spider Knees (each side)

Perform all of the prescribed reps of each movement one after the other with little to no rest in between exercises or sets. Starting at 25 reps, decrease the amount of reps each set by 5. So, do 25 reps of each movement, then 20 reps of each, then 15 of each and so forth until you have completed 5 reps of each movement. Do this as fast as possible while maintaining excellent technique. This can also be done with just your bodyweight if using a weight is too challenging. If you’re using a dumbbell, the gold standard is to do this in under twelve minutes! If you’re just using your bodyweight the gold standard in under 10 minutes!


25- 20- 15- 10- 5

-DB V Ups
-Side Plank Lifts (each side)
-DB Toe Touchers
-Plank Spider Knees (each side)

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground holding a single dumbbell in your hands
- Raise your legs and your upper body off the floor, reaching the dumbbell toward your toes. If you can’t reach your toes just reach as far as you can 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: use lighter weight or just use your bodyweight

DB V Ups

- Start in a side plank position 
- Lower your hip toward the ground with control 
- Lift your hips up squeezing your obliques at the top of the rep 

Modifications: place your top foot either in front or behind the bottom foot for more stability. You can also shorten the range of motion on the hip lift and or use an elevated surface like a low plyo box or bench

Side Plank Lifts

- Begin in a supine position with arms and legs straight up
- Holding a single dumbbell
- Roll your shoulders off the ground and reach the dumbbell for your toes. Keep legs as straight as you can
- Keep upper back off the ground the whole time to keep core engaged
- Roll back down and repeat

Modifications: use lighter weight or just use your bodyweight. Bend you knees if needed

DB Toe Touchers

- Start in forearm plank with your feet shoulder width apart
- Pull one knee towards the same elbow and squeeze your oblique 
- Bring your foot back to start and repeat on the other side 

Modifications: use an elevated surface

Plank Spider Knees

Dumbbell CORE Ladder

AB/CORE Challenge #1

I am sore even while I cheat, it’s says a lot about the workout

Brandon

Incredible abs workout, really  painful  😭😭😭

Jonathan

20-30 Min AB Workout #1

Monic

Serena

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Melina

Quick and effective but not everyone will be able to finish it properly 😂

Ideal if you don’t have time or are to tired to work on your abs !

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Markus

Pedro

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Everything amazing as always. This app is getting better and better. Great Work Dude🤙

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Omg LOOKS so easy 🙂‍↔️🥵🥵🥵🥵

Jo🌸

Rachel

AB Challenge #2

Fernando

10-15 Minute Core Complex #2

Maria

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Hard . Only made it thru 30 seconds of each but did two rounds

Anya

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Roxane

20-30 Min AB Workout #2

Straight arm sit ups are deceiving bastards.

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That’s so very hard! Barely managed 3 rounds. Was afraid to slip and sprain my wrists on the first exercise.

AB/CORE Challenge #1

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