Name: Playbook - KICK IT With Kay - CORE & CARDIO 👟
Uploaded: 2024-03-17T12:44:34.265Z
Duration: 40 min
Description: CORE & CARDIO 👟

20 minutes of steady state cardio (biking, walking, elliptical, stairs etc) and a quick abs circuit!

Complete one minute of the following back to back. Rest 30 seconds then repeat

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

Start laying on back 

Extend legs out in front of you low to ground as possible without allowing back to come off the ground or arch 

Use abs to tuck knees in towards chest then extend legs up to the ceiling (think about stamping your feet to the ceiling) while using lower abs to lift your hips 

Control the negative 

Repeat

Bottoms up (hip lifts)

-reps listed are PER side per set 
- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Toe Touch Crunch

- 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

Abs superset 1

Do the following exercises back to back. These are about CONTROLLING YOUR BREATHE! Painfully slow. Rest 30 sec between rounds

- 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 
-squeeze for two seconds on bottom 
- Slowly return back to starting position

Cable crunches

- Place your arms extended by your sides or hang onto a steady surface like me 
-Extend your legs out in front of you without allowing your heals to rest on the ground, keeping tension on the abs.
-return to starting and repeat

Lying leg raise

Cable crunch & reverse crunch superset

Complete 45 seconds of each back to back. Rest 30 seconds or so and repeat

Get into plank position with the plate resting on your back for extra resistance 


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

Weighted plate plank

-start in plank position on elbows.

-bring yourself up to your palms one arm at a time, then return to starting.

-alternate which arm you start on each rep 

*try to keep hips as still as possible and tummy TIGHT the entire time!

Elbows to hands plank

Plank superset

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

CORE & CARDIO 👟

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 🏃‍♀️

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 🤌🏼

Med Ball Ab Circuit

PLANK CIRCUIT

core crushaaaa 💦💪🏼

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CORE

Tight Abs!

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Brittney

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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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Cardio & core!

Gonna start adding this to the end of my workouts!

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