Name: Playbook - Cookie Boggino - BURN THOSE ABS
Uploaded: 2024-02-23T11:04:02.750Z
Duration: 30 min
Description: BURN THOSE ABS

Hello Warrior 💪🏻

I hope you have a lot of energy today because this routine will make you sweat and burn as hell 🔥

I bring you a full work out starting with a nice warm up, followed by 2 circuits where your abs are the center of attention. You will want to stop but if you finish it you will feel AMAZING, and don’t forget to take your protein to mark those great abs that we will burn today.

In the last circuit is about cardio, we are gonna put our beats up and burn some calories because why not?

Remember: if you finish it today, you enjoy it later 💥

-Run in place with high knees for time or reps.
-Increase speed as you feel comfortable.

High Knee

-Bring both of your hands together above your head.
-Slam the imaginary ball on to the ground directly in front of you, flex your knees as you go down.
-Go back up and repeat the movement.

Slams

-Stand with feet shoulder width apart.
-Bent over and bring your hand towards your opposite foot and being your other hand above your head.
-Feel the stretch in your spine.
-Repeat to the other side.

Bent Over/T-Spine Rotation

-Bring one of your arms over your head.
-Lean your body to the opposite side.
-Feel the stretch on the side of your torso.
-Do the same on your other side.

Overhead Side Reach Stretch

Warm Up

-Keeping your chin tucked.
-Gently lift your head and shoulders off the floor.
-Slowly contracting your abdominals.
-Pause briefly, lower back down.
-Lower back stays in contact with the pad or floor.
-Breath in when you go up, breath out when you go down.

Crunches

-Lay on the floor with legs wide and your arms directly above your head.
-Lift your body towards your knees and keep your arms up at all times.
-Slowly roll back down to a lying position.

Overhead Sit Ups

-Lay down with your hands under your glutes.
-Chin tucked.
-Bring your feet slowly off the floor.
-Make a scissor movement with your legs.
-Core engaged at all times.

Scissors

-Holding your legs extended up.
-Sit up and reach for your toes alternating sides.
-Keep your core engaged at all times.

Lying Toe Touches

-Lying down, chin tucked.
-Hands under your glutes.
-Raise your both legs up.
-Lift your hips off the floor.
-Bring your hips slowly down first and then your legs.
-Keep your core engaged at all times.

Leg Raise with Hip Lift

1 Circuit

-Arms extended in front of your face.
-Lift your shoulder blades off the floor then lower back down.
-Keep your core engaged.

Overhead Crunches

-Lift your legs so your knees are directly over your hips.
-Lift your arms directly in front of your face.
-Slowly lower one arm above your head and extend opposite leg until it is just above the floor.
-Bring them back to the starting position.
-Repeat on the opposite side.
-Keep your core engaged and your back on the floor.

Dead Bug

-Hands directly under your shoulders.
-Back is not flat, upper back slightly rounded and crunch your abs.
-Keep entire body tight as you hold position for time.

High Plank

-Start in a high plank position.
-Take one hand off the floor and touch the opposite shoulder.
-Repeating on the opposite side.
-Keep your core engaged.

Shoulder Taps

-Elbows under shoulders and hands out front.
-Keep entire body tight as you hold position.
-Core engaged.

Plank

2nd Circuit

-Start in a high plank position.
-Drive your knees towards your chest one at a time back and forth.
-Increase speed as you feel comfortable.

Mountain Climbers

-Stand shoulder width apart.
-Do a squat, place your hands on the floor in front of you.
-While in a high plank position bring your knees to your chest as mountain climbers.
-Hop forward placing your feet on the floor and bring your body up.
-Once in standing position make a jump with your arms above your head.

Burpee + 4 Mountain Climbers

-In a high plank position.
-Keeping your core engaged.
-Jack your feet out and in for time or reps.

High Plank Jacks

-Stand shoulder width apart.
-Do a squat, place your hands on the floor in front of you.
-Go to a high plank position.
-Hop forward placing your feet on the floor and bring your body up.
-Once in standing position make a jump with your arms above your head.