Name: Playbook - Jey Fitness ⚡️ - 4. Abs x4
Uploaded: 2024-01-01T21:01:13.820Z
Duration: 20 min
Description: 4. Abs x4

Alternating toe kicked my butt. Found an alternative to it. Hoping towards the end I can complete them nice and steady. To quote a famous singer "Can't stop me now."

Florentino

Took some time to get the squeeze right with each rep which felt better for my breathing. Learning to control. Keep rolling!

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️ Listen to you body, Focus on what’s comfortable

**complete exercises/reps throughout the day, as a workout itself, or as en extension to your daily workout**

⚡️Lying face up with knees bent and up at a 90 degree angle
⚡️Curl head and shoulders off the floor engaging core
⚡️Sit all the way up bringing your elbows towards your knees
⚡️Return to starting position under control

Muscle group worked: abdominals, legs

Sit ups (knees up)

⚡️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

(3 reps = 1 rep)

Muscle group worked: abdominals, obliques, quads

Russian twists

⚡️Sit down with legs fully extended while leaning back
⚡️keep your core tight
⚡️lift your legs up while keeping them straight
⚡️lower legs back down with controller movement
⚡️Repeat

Main muscles worked: abdominals (abs)

Seated leg raises

⚡️From a seated position
⚡️Keep your back straight and lean back to 45 degrees 
⚡️Bring one leg up and touch your toe with you opposite hand
⚡️Return to starting position 
⚡️Repeat on opposite side

(2 reps = 1 rep)

Muscle group worked: abdominals, obliques, quads

Alternating toe touch (seated)

4. Abs x4

1. Sit ups

A bit challenging, but that happens when you have a gut hanging from your waist like a championship belt. Holding was tough, but kept squeezing for control. Let's go!

2. Seated knee tucks to leg raises

Slow and steady. I don’t feel I hate crunches as much if I’m thinking of tightening my muscles nice and slow. Let’s go 200!!!

That hurt. Being able to start was nice. Glad there is variety. Just need to remember why I'm doing this when it gets tough. Day 1.

3. Crunches

5. Hanging leg raises / knee tucks

I noticed one leg doesn’t come up the same as the other. That could be the out of practice, but felt good getting back in. One thing is the same my abs are on FIRE!!!

6. Alternating knee raises / leg raises

Took a while. But completing 200 to the end was the real reward. Yup. Gonna feel that in the morning. No excuses.

7. Sit ups / Crunches

8. Abs x4

Spaced through the day. I can do a strong 7 before it burns. 200 is no joke.  I’m looking to improve each day with control.

4. Abs x4

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