Name: Playbook - Katie Becknell - Advanced Abs
Uploaded: 2024-04-23T23:47:50.575Z
Duration: 15 min
Description: Advanced Abs

Had my ABS ON FIRE ❤️‍🔥❤️‍🔥❤️‍🔥

Vivica

Sierra

Core Circuit:
30 second weighted hollow hold 
10 alt suitcase marches
10 plate kick outs
10 knee tuck to v up
3 rounds

3 rounds:
30 sec hollow hold
10 alt suitcase marches
10 plate kick out
10 knee tuck to v up

Grab a weight plate, dumbbell or kettlebell and a mat and lie flat on your back. Tuck your pelvis under ensuring your entire back is touching the mat. Set a timer for 30 seconds on your phone then lift the weight over your head and hover your legs a few inches off the ground. 

If you are a beginner, you can do this unweighted and the higher you hold your legs off the ground the easier it will be. 

Just make sure that your low back ALWAYS is glued to the mat!!

Weighted Hollow Hold

For this exercise you will need a single kettlebell. Hold the kettlebell in one hand and extend the other arm out to the side for stability. 

To start keep your core nice and braced and make sure your shoulders are in line with each other (don’t let the weight drag down one side). Lift one knee into the air until your fender is parallel with the floor, keeping your body as stable as possible and not swaying to the side. Slowly lower the leg and repeat on the opposite side. That is 1 rep. Repeat for 5 reps holding the kettle bell in one hand then repeat 5 more reps holding the kettle bell in the other hand.

Alt Suitcase Marches

For this exercise you’ll need a mat and a weight plate (you could also use a med ball). Sit on the mat and rest your forearms behind you. Place the weight plate on your shins and bring your knees up to 90 degrees. Keeping your core tight and engaged, slowly lower your legs until they are straight and hovering a few inches off the ground. Then tuck the legs back up to the starting position.

Plate Kick Out

All you need for this exercise is a mat. Sit on the mat and place your hands slightly behind your butt (you will be using them as a support but don’t push off them during the exercise to help!)

To start, slightly lean back and extend your legs so they are hovering a few inches off the ground. Tuck your knees in to your chest and while also bringing your upper body forward. Then extend back to the starting position then with straight legs, lift them up along with your upper body to create a V shape. Extend again back to the starting position and repeat.

Knee Tuck to V Up

Advanced Core Circuit

Advanced Abs

Kiki

I love this. It’s a great warm up for her other work out!

Toni

I work from home and LOVE that I can crank this out over a quick break :)

Quick, No Equipment Abs

Mikaela

Mechelle

10 Minute Abs

Jackie

going to be my new go-to!! a GREAT quick burn - did this at home on my lunch break :)

Advanced Abs

Community

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