Name: Playbook - Jey Fitness ⚡️ - 7. Sit ups / Crunches
Uploaded: 2024-01-01T21:01:13.831Z
Duration: 20 min
Description: 7. Sit ups / Crunches

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

Florentino

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 feet on floor
⚡️Curl head and shoulders off the floor engaging core
⚡️Sit all the way up bringing your chest towards your knees
⚡️Return to starting position under control

Muscle group worked: abdominals

Sit up

⚡️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 floor

Muscle group worked: abdominals

Crunches

7. Sit ups / Crunches

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

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."

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

4. Abs x4

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

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.

9. Ab twists / Up and Overs / crunches

10. Sit ups

11. Hanging knee tucks to leg raises

12. Abs x 4

Spaced these out. Feels really good in the midsection. This little routine is gonna keep me doubled over for a bit. No pain! no gain!

7. Sit ups / Crunches

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