Name: Playbook - KICK IT With Kay - FULL CORE WORKOUT
Uploaded: 2024-01-01T12:36:37.187Z
Duration: 20 min
Description: FULL CORE WORKOUT

3 circuits total. 3 rounds total for each circuit. This followed by 20/30 min steady state cardio= 😅

Complete each exercise back to back then rest for 45-60 seconds and repeat the circuit twice more.

- hang from any bar 
-add soft weighted ball between your feet (can modify lighter of heavier or use dumbbell) 
-Raise your knees by tightening your core (think about tilting pelvis towards belly button) bring your legs up about 90 degrees or as high as possible

Weighted knee tucks

- hang from any bar 
-Raise your knees by tightening your core (think about tilting pelvis towards belly button) bring your legs up about 90 degrees or as high as possible

Body weight knee tucks

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks

HANGING ABS CIRCUIT

Complete each exercise back to back then rest for 45-60 seconds and repeat the circuit twice more. 

MODIFICATION: light weight or Bodyweight only

-hold plate or db (or not it’s optional)
-lay flat on floor (make sure back is flat! No arching!) 
-legs parallel and straight (a slight bend is ok)
-use core to peel shoulders off the ground and reach towards your toes

Weighted Toe Touch Crunch

-optional: hold dumbbell otherwise can use body weight!

Leg lift with overhead extension

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

*12 reps Per set (ONE REP=left AND right)

Weighted russian twist

PLATE WEIGHTED CORE CIRCUIT

*30 sec Per side per set

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

-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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

PLANK CIRCUIT

FULL CORE WORKOUT

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

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

core crushaaaa 💦💪🏼

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Tight Abs!

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Brittney

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Quick and efficient! Perfect for this morning!

Anna

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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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