Name: Playbook - KICK IT With Kay - CORE CIRCUIT!
Uploaded: 2024-01-01T12:36:37.161Z
Duration: 15 min
Description: CORE CIRCUIT!

4 exercises back to back. 

Equipment needed: 
-cable with rope
-bosu ball  (optional) 
-leg lift machine (optional)

Do 15 reps of each exercise back to back! Rest when done for 45-60 seconds then repeat entire circuit 2-3 more times!

- 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 and PELVIS TILTS TOWARDS RIBCAGE 
- Slowly return back to starting position

Slow and controlled here don’t speed through it!

Cable crunches

Bosu ball under your mid back

Really extend way down to stretch your core then contract (think about bringing ribcage to pelvis) to sit up! 

NOT ABOUT SPEED- THESE ARE ABOUT  CONTROL

Bosu Ball Sit Up

Bosu ball under your mid back

This time you aren’t extending alll the way back like with your sit ups! 

At the top of your sit up- do tiny pulses thinking about bringing pelvis towards bottom of rib cage. 

Very SMALL isolated movements here but still very intentional with each rep

Bosu Ball pulses

- Either hanging on a bar or elbows on pads like me (or laying flat on floor for beginner modification)
- Raise up to tuck you knees in towards chest (think about tilting pelvis towards belly button)  keeping your core tight 
- Lower legs back down with control

Hanging leg tucks

CORE CIRCUIT

CORE CIRCUIT!

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 🤌🏼

Med Ball Ab Circuit

PLANK CIRCUIT

core crushaaaa 💦💪🏼

Lower/Upper Abs & Obliques

CORE

Tight Abs!

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 🥵

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Decline Ab Circuit

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CORE KILLA ⚡️

FULL AB & OBLIQUES WORKOUT💥

Cardio & core!

Gonna start adding this to the end of my workouts!

CORE CIRCUIT!

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