Name: Playbook - Maria Teixeira - 10 Min Intense Abs
Uploaded: 2024-04-18T03:16:51.581Z
Duration: 10 min
Description: 10 Min Intense Abs

Intensity: 🔥🔥🔥
Equipment: bodyweight

W O R K O U T
Back to back with little to no rest in between each exercise | 30 secs each
▫️Single Leg Drop
▫️Dead Bug
▫️Swimmer Crunch
▫️Lying Toe Touch
▫️Reverse Crunch
▫️Lying Leg Raise
▫️Bicycle
▫️Jack Knife Crunch
▫️Bird Dog Crunch
▫️Plank Crunch
▫️Brazilian Plank Crunch
▫️Crab Toe Touch
▫️Cocoon
▫️Single Leg Raise
▫️Scissors
▫️Butterfly Lift
▫️Penguin
▫️Bicycle Crunch
▫️Knee In
▫️Kneeling Vacuum

Total reps include both sides

Form:
• knees begin in a 90 degree angle, right above your hips
• arms begin right by your side
• begin by engaging your core
• as you lower, keep your spine in the
same position

❌ don't rest your feet on the ground when you lower or you'll lose tension in your core
❌ don't bring your knees too far in

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement, inhale as you lower and exhale as you come back up

Single Leg Drop

Total reps include both sides

Form:
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core
❌ don't bring your knees too far in

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement, inhale as you extend and exhale as you come back up

Dead Bug

Form:
• feet on the floor
• arms begin above your head and crossed 
• keep your spine neutral and low back down
• tuck your chin
• begin by engaging your core
• roll your shoulder blades off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time
✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Swimmer Crunch

Form:
• legs begin right above your hips
• arms begin above your head 
• keep your spine neutral and low back down
• tuck your chin
• begin by engaging your core
• roll your shoulder blades off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ return back down slowly keeping your core engaged the entire time
✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Lying Toe Touch

Form:
• arms by your head
• keep your spine neutral and low back down when your legs are extended
• drive your knees into your chest and then drive hips up using your core
• extend back out slowly

❌ don't use your whole body to drive up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Reverse Crunch

Form:
• legs begin straight up right above your hips
• arms begin right by your side
• keep your spine neutral and low back down when your legs are extended
• drive your legs straight up and then drive hips up using your core
• extend back out slowly

❌ don't use your whole body to drive up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Lying Leg Raise

Form:
• arms by your head
• keep your spine neutral when your legs are extended
• drive your knees into your chest and roll your shoulder blades off the ground squeezing your core
• extend back out slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Bicycle

Form:
• arms extended out by your side
• keep your spine neutral when your legs are extended
• drive your leg straight up and roll your shoulder blade off the ground squeezing your core
• use opposite arm to leg
• extend back out slowly

❌ don’t bounce or jerk yourself up

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Jack Knife Crunch

Total reps include both sides

Form:
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core

✨ do extend your leg in to crunch
✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement, inhale as you extend and exhale as you come back up

Bird Dog Crunch

Hold for time

Form:
• hands directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time
• crunch upwards by lifting your hips up

❌ don't arch your back
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your hands for better core activation

Plank Crunch

Hold for time

Form:
• hands directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time
• drive your knee into your chest squeezing your core
• extend back out slowly

❌ don't arch your back
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your hands for better core activation

Brazilian Plank Crunch

Form:
• keep your spine neutral and low back down
• begin by engaging your core
• drive your leg up squeezing your core
• use opposite arm to leg
• place leg back down slowly

❌ don’t bounce or jerk yourself up
❌

✨ return back down slowly keeping your core engaged the entire time
✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Crab Toe Touch

Form:
• begin with knees tucked
•begin engaging your core
• tuck your chin
• drive your knees into your chest
• roll your shoulder blades off the ground squeezing your core
• extend back out slowly
• as you extend, keep your spine in the same position

❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement, inhale as you extend and exhale as you come back up

Cocoon

Form:
• legs begin straight up right above your hips
• arms begin right by your side with shoulder blades off the ground
• keep your spine neutral and low back down when your leg is extended
• drive your leg straight up
• extend back out slowly

❌ don't use your whole body to drive up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Single Leg Raise

Form:
• arms by your side slightly under your glutes
• keep your spine neutral and low back down
• switch legs over each each other

❌ don’t arch your back
❌ don't rest your feet on the ground or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (inhale and exhale)

Scissors

Form:
• arms by your side slightly under your glutes
• keep your spine neutral and low back down
• drive your knees into your chest and then drive hips up using your core
• extend back down slowly

❌ don't use your whole body to drive up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Butterfly Lift

Form:
• relax knees and hips
• tuck your chin in
• keep your spine neutral & core engaged
• roll your shoulder blades off the ground squeezing your core
• move from side to side

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ keep your core engaged the entire time

Penguin

Form:
• arms by your side
• roll your shoulder blades off the ground
• keep your spine neutral when your legs are extended
• drive your knees into your chest and squeeze your core
• extend back out slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Bicycle Crunch

Knee In

10 Min Intense Abs

Form:
• take a deep breath in
• exhale all the air out of your lungs
• expand your chest and bring your stomach is as much as possible
• hold for time
• breathe in and out slowly as you hold your stomach muscles in

❌ don’t hold your breathe
❌ don't pump your stomach 

✨ do contract your abdominal muscles
✨ continue to breathe normally but slowly as you hold your belly in

Kneeling Vacuum

Kait

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Great an workout.Definitely feel this one😆

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Hard but just right. I'm out of shape thank you for showing form

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