Name: Playbook - KICK IT With Kay - Quick core 😛
Uploaded: 2024-01-01T12:36:37.241Z
Duration: 15 min
Description: Quick core 😛

Add this ab workout to the end of your next lift or cardio day!

Complete 15 cable crunches right into 15 hanging leg raises 

Rest for 30 seconds and repeat!

- From a high pulley grip rope around your head right at chest 
-hips and thighs making about a 90 degree angle and very still throughout the exercise 
-inhale and arch back slightly really stretching the abs 
- a Hale and Roll your ribs towards your hips engaging your abs
-pause for a second at bottom and release 
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Keep your elbows and forearms on the pads.
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises on machine

Ab superset 1

Complete the following back to back! 

-15 oblique crunches per side 
-15 bicycle crunches per side 
-15 star crunches per side

15 reps per side per set! 



FORM
-standing on a hyperextension machine sideways with pad about hip level 
-hands up resting on your head but not pulling on your neck! 
-extend down to feel stretch in your side then use obliques to pull up with a slight twist

(Think about connecting bottom of rib cage to your hip bone)

Oblique side crunch

30 alternating reps (aka 15 per side)


- 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

Lay on flow with arms out above head and legs straight out (slightly towards the corner of your mat)

Use one hand and reach it towards opposite foot, using obliques to lift shoulder off the ground. 

Complete 15 reps on one side before switching to the other

Star crunch

Oblique superset

Quick 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

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🔥

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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!

Quick core 😛

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