Name: Playbook - Jey Fitness ⚡️ - 9. Ab twists / Up and Overs / crunches
Uploaded: 2024-01-01T21:01:13.838Z
Duration: 20 min
Description: 9. Ab twists / Up and Overs / 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.

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**

⚡️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

⚡️From a seated position, keeping your legs extended 
⚡️Raise your legs up and over a dumbbell or water bottle 
⚡️Repeat on opposite side

(2 lifts = 1 rep)

Main muscles worked: abdominals (abs), quadriceps

Seated leg raises (Up and over)

⚡️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

9. Ab twists / Up and Overs / 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

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

9. Ab twists / Up and Overs / crunches

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