Name: Playbook - KICK IT With Kay - CHISELED CORE 🔨
Uploaded: 2024-02-25T15:14:21.671Z
Duration: 35 min
Description: CHISELED CORE 🔨

Full core workout! Not just for aesthetics but for strengthening all your lifts! Pay attention to varying rest amounts between the difference exercises

Get into plank position with the plate resting on your back for extra resistance. Modification: bosyweight only 

60 seconds of planking then 60 seconds rest. 4 times total 


Tummy tight/core braced. Back and spine and neck in one line. On forearms

Weighted plate plank

12 reps per side per set 


- Start lying on your back with db in one hand in arm extends towards ceiling 
- Sit up keeping the dumbbell overhead with shoulder pushing up, keeping legs straight 
- Lower back down to starting position

Dumbbell turkish sit-up

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

12 reps per side per set! 

1)cable on high notch with rope attachment . start in kneeling position in front of cable 

⭐️be cautious with weight bc if you go too heavy you’ll feel it it your arms/back but we want it in your obliques! 

2)take hold of ropes and bring them down to beside your head/on your upper chest. Push your hips back to create 90 degree angle from lower back to thighs

3)arch your back taking a deep breath & pushing your chest out 

4)exhale and flex your abs  & obliques to move your shoulders towards your right thigh. (Reversing the arch in your back) Pause for a moment at the bottom (flexing) 

⭐️tip: hips and legs are stationary throughout this entire movement!

Oblique cable crunches

-start on butt with knees tucked in towards your hands and chest (“O” position) 
-slowly extend back, not allowing shoulders to touch the ground and keeping core engaged, extend arms and legs out to make an “X” shape 
-return to start and complete as many controlled reps as possible within 60 seconds. Rest then repeat

X’s & O’s

CHISELED 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

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🔥

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core crushaaaa 💦💪🏼

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Brittney

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Quick and efficient! Perfect for this morning!

Anna

Bodyweight only abs

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Quick core!

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

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Cardio & core!

Gonna start adding this to the end of my workouts!

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Quick core 😛

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