Name: Playbook - KICK IT With Kay - 12 MIN CORE
Uploaded: 2024-01-01T12:36:37.149Z
Duration: 12 min
Description: 12 MIN CORE

Each exercise back to back: 15 reps each.

Rest 45 seconds and repeat entire circuit! 

4 times total

-optional: hold dumbbell otherwise can use body weight!

*keep back flat against bench and only lower feet until back starts to want to come up 

*bend in knees to tap toes to end of bench then use lower abs to bring back up

Dead bugs with overhead extension

**sorry for the Booty shot hahahah

- Holding your legs extended up
- Sit up and reach for your toes with both hands
-think about curling ribcage to pelvis as you reach to your toes 

*weight is optional here!

Lying toe touches

-can place arms by your sides of hold onto bench like me 
-Extend your legs out in front of you without allowing your heals to rest on the ground, keeping tension on the abs.
-Tuck the knees in towards your chest then lift the hips and stamp the feet against the roof 
-Think about tilting your pelvis towards upper rip cage.

Reverse Crunch

*16 alternating reps per set 

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite shoulder towards your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Can do this three different ways:

Beginner: rest your fingertips on the floor behind you for balance

Intermediate: no hands 

Advanced: hold a dumbbell at your chest

In and Out Crunch

12 MIN CORE

Braelyn

Plate Only Core Crusher 🥵

Body weight Abs & obliques 🌶️

The last 3 exercises I couldn’t feel it in my abs, the wall ball I felt more in my arms.

core & cardio 🏃‍♀️✨

ABS/ CARDIO

Can’t really feel it in my abs with the hanging leg raises it’s more my legs maybe because I’m doing it wrong?

CORE SESH

I don’t really feel it targeting my abs when I do the cable crunches, I have the right form and not too heavy of weight so I don’t put it into my arms, I just don’t know why I’m not really feeling it

CORE/CARDIO

CARDIO & BODYWEIGHT CORE 🏃‍♀️

CORE & CARDIO 👟

I wasn’t able to do the jack knive planks on the ball,
It was hard for me to balance, I guess something that works the muscle just as hard just not a difficult position

CORE SESH ⚡️

SPICY QUICK AB SESH

CHISELED CORE 🔨

CARDIO AND CORE 🏃‍♀️

Lauren Cowley

Cardio & full core sesh

12 min washboard abs & 30 min cardio 🥵

Abs & cardio sesh 💦

Loriann

Kate

Emma Mathews

Emmie

BODY WEIGHT ABS

CORE ON FIRE

Ab killaaaaaaa

Hey! I would love to see more dumbbell only workouts! Loved todays workout!

Kayla

CORE WORK

KILLA CORE

SPICY QUICK ABS🔥

Core WERK circuit 🤌🏼

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core crushaaaa 💦💪🏼

Lower/Upper Abs & Obliques

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Tight Abs!

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Brittney

AB WORK 👏🏼🤌🏼

Shredded core circuit

Quick and efficient! Perfect for this morning!

Anna

Bodyweight only abs

AB CRUSHA 🥹❤️‍🔥

Quick core!

A quick little Sunday ab burn, to end my workout 🥵

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Washboard abs 🥵

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CORE KILLA ⚡️

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Gonna start adding this to the end of my workouts!

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Quick core 😛

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