Name: Playbook - Juli Bauer Roth - Day 3 Gym or Home: Core
Uploaded: 2024-04-27T16:18:39.231Z
Duration: 12 min
Description: Day 3 Gym or Home: Core

Suzanne

Don’t skip core this week!

Equipment needed:
✅ bench

- sit on bench 
- extend legs out with core engaged
- bring knees in at an angle, engaging core then repeat on opposite side

Bench seated alternating oblique knee tucks

- place feet on bench 
- engage core and place hands underneath shoulders 
- bring knee to elbow then back to a plank position and repeat on the other side

Bench plank spider crunches

Circuit 1

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- 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

Legs Elevated Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- 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

Bicycle crunches

Circuit 2

Day 3 Gym or Home: Core

Welcome To My 7-Day Program

Really great!! I’m loving the layout, thank you!!

Shelly

It was great! Loved the circuits and got my HR bumping

Wafa

Amanda

Day 1 Gym or Home: Shoulders, Chest & Biceps

The cable leg extensions were good, but I would like to see where you placed the anchor and more explanation of knee/leg placement to get the proper abduction movement. Thank you!!!!

Jessica

Day 2 Gym: Hamstrings & Glutes

Easy to use app! I am an ex-CrossFitter who is looking for some traditional weight lifting that is doable in my home gym. Love that the workouts are not over complicated. Great demo videos. Looking forward to getting started. Thanks Juli!

Kristen

Meghan

Day 2 Home: Hamstrings & Glutes

Maria Laura

Day 4 Gym: Full Body Strength + HIIT

I enjoyed it. Looking for alternatives to bench jumps

Anke

Great workout. Other than walking I’ve been pretty sedentary. This really got my heart pumping and showed me that I need to keep up my exercise routine. Great variety and instruction Juli

Day 3 Gym or Home: Core

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