Name: Playbook - KICK IT With Kay - 12 min washboard abs & 30 min cardio 🥵
Uploaded: 2024-02-10T22:48:44.288Z
Duration: 30 min
Description: 12 min washboard abs & 30 min cardio 🥵

This workout will leave your abs burning in the best way! Add after or before a 20-30 min low impact cardio sesh

Complete the following for 40 seconds each, resting for 20 in between exercises.  3 rounds total.

Start in back and lightly use weight on hands for balance (advanced just use fingertips!) 

Alternate lifting your legs towards your  chest. Exhale at the top of the movement. Come down with control and can lightly rest heal on the floor 

Alternate sides each rep

Alternating V sit

- 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

- Lay on the floor with legs up and a plate directly above your face. Knees can be bent 


-extend your arms & plate back behind your head (while keeping your core & rib cage tight) while lowering your legs at the same time so that your heels tap the ground 

-use your core strength to pull in your arms up and tuck your legs up and in

Leg tuck  w/ plate overhead extension

-in an elbow plank position, drop your hips to the right and left
-use your Obliques to pull your tummy back up to center! 
-try to keep Booty down and back in straight line as much as possible

Plank Hip Twists

12 min washboard abs

Cardio can be stairs, incline walk, outdoor walk, bike, or elliptical!


Something that makes you break a sweat but not die! You should still be able to hold a convo during it if you wanted to. No hiit!

Steady state cardio

12 min washboard abs & 30 min cardio 🥵

CORE WERK 😮‍💨

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

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 🤌🏼

Med Ball Ab Circuit

PLANK CIRCUIT

core crushaaaa 💦💪🏼

Lower/Upper Abs & Obliques

CORE

Tight Abs!

CORE CIRCUIT

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 🥵

Bosh Ball Core Circuit

Washboard abs 🥵

12 MIN CORE

CORE CIRCUIT!

Decline Ab Circuit

FULL CORE WORKOUT

CORE KILLA ⚡️

FULL AB & OBLIQUES WORKOUT💥

Cardio & core!

Gonna start adding this to the end of my workouts!

12 min washboard abs & 30 min cardio 🥵

More workouts from KICK IT With Kay