Name: Playbook - Jey Fitness ⚡️ - 8. Abs x4
Uploaded: 2024-01-01T21:01:13.834Z
Duration: 20 min
Description: 8. Abs x4

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**

⚡️Start by hanging on the bar, and focus on activating your core 
⚡️Curl your legs up until your feet touch the bar
⚡️Lower legs back down 
⚡️Repeat

Main muscles worked: abdominals (abs)

Toes to bar

⚡️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

(3 reps = 1 rep)

Main muscles worked: abdominal (abs), legs

Bicycle crunches

⚡️From a seated position
⚡️Keep your back straight and lean back to 45 degrees 
⚡️Extend arms up above head
⚡️Bring one knee up and touch your toe with both hands
⚡️Return to starting position 
⚡️Repeat on opposite side

(2 reps = 1 rep)

Muscle group worked: abdominals, obliques, quads

Alternating knee raises (seated - arms up)

⚡️Sit down with legs fully extended while leaning back
⚡️keep your core tight
⚡️Bend your legs and bring your knees toward your chest
⚡️Hold for a moment
⚡️fully extend your legs
⚡️Repeat

Main muscles worked: abdominals (abs)

Seated knee tucks

8. 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!

Florentino

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

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

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!

8. Abs x4

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