Name: Playbook - KICK IT With Kay - ABS/ CARDIO
Uploaded: 2024-04-20T20:55:33.458Z
Duration: 40 min
Description: ABS/ CARDIO

I don’t care whether you do cardio or abs first!

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

Complete each of the following exercises for 40 seconds with a 20 second rest in between each.


3 rounds

-use your core to lift legs up and over the dumbell

Up and over abs

-weight is optional here! But recommended for a challenge 

-keep feet planted and weight in towards your body 

-think about curling your pelvis towards belly button to sit up and control back down

Weighted Sit up

Complete a v up going from one side to the other of the dumbbell

Db v crunch

From a “pike position” (boot up towards ceiling making a triangle with body) reach opposite arm to opposite ankle

Pike toe touch

- Lean back to about 45 degrees keeping hips as still as possible (optional challenge: raise your legs off the floor)
- Rotate dumbbell from side to side using your obliques to pull you back to start

)

Dumbbell russian twist

- 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 without letting your back arch 
-bring back up by using your abs and then “stamp” your feet to the ceiling by lifting your hips with your lower abs

Lying leg raises with hip lift

ABS/ CARDIO

Braelyn

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 🏃‍♀️✨

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

Plate Only Core Crusher 🥵

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!

ABS/ CARDIO

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