Name: Playbook - KICK IT With Kay - SPICY QUICK AB SESH
Uploaded: 2024-03-03T18:30:58.466Z
Duration: 31 min
Description: SPICY QUICK AB SESH

Core work! Add this circuit in before a 15-30 min cardio sesh or after one of your lifts!

Complete the following back to back then rest 30 seconds and repeat twice more

-weight is optional here! But recommended for a challenge 

-keep feet planted and weight in towards your body 

-think about curling your pelvis towards belly button to sit up ( exhale and flex abs at the top of the movement) 
and control back down

Weighted Sit up

20 alternating reps (10 per side)

-use your core to lift legs up and over the dumbell

Up and over abs

Core superset

Pass the weight under one of your legs then back over and under the opposite (making a figure 8)

Bicycle pass through

-legs pretty straight (slight bend is ok) 
-keep back flat on floor don’t let it arch
Slower one leg towards the ground as low as you can without arching back and then use core to bring it back up and alternate legs

Weighted Alternating leg raises

Db abs superset

-optional: hold dumbbell otherwise can use body weight!

Leg lift with overhead extension

- Place your arms extended by your sides 
-Extend your legs out in front of you without allowing your heals to rest on the ground, keeping tension on the abs.
-Tuck the knees in towards your chest and squeeze the abs. 
-Think about tilting your pelvis towards upper rip cage and lift booty off the mat slightly

Reverse Crunch

From a high plank position jump your legs in towards your hands and back out to starting. Keep hips and upper body as still as possible. 

Think about curling pelvis towards ribcage on the hop in

Plank hops

Abs GIANTSET

SPICY QUICK AB SESH

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 ⚡️

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

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 🥵

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Cardio & core!

Gonna start adding this to the end of my workouts!

SPICY QUICK AB SESH

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