Name: Playbook - Maria Teixeira - Tuesday Turn Up! Abs
Uploaded: 2024-04-18T03:16:51.674Z
Duration: 20 min
Description: Tuesday Turn Up! Abs

Warm Up
- Cat cow 1 x 45 sec
- Prone swimmers hovers 1 x 45 ace
- Quadruped Thoracic Rotations 1 x 30 sec

Circuit 1
- Leg raises with pulse 2 x 30 sec
- High knees 2 x 30 sec
- Reverse plank with leg raises 2 x 30 sec
- Mountain climbers 2 x 30 sec

Circuit 2
- Side plank hip lifts 2 x 30 sec (15 sec each side)
- Lift up heel taps 2 x 30 sec
- V reaches 2 x 30 sec

Finisher
- Twists 30 sec

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

- Lie face down
- Pinch the shoulder blades and raise your elbows as high as possible
- Slowly sweep back, turning your arms inward and palms up

Prone Swimmers Hovers

- 30 seconds each side
- Come into all fours position on a mat
- Place your hand at the bottom part of your back, palm facing outwards
- Maintain a flat back and keep your core braced
- Rotate through your spine, lifting your chest towards the ceiling

Quadruped Thoracic Rotations

Upper Body Prep

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg Raises with Pulse

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

High Knees

- From a reverse plank position 
- Alternating legs tuck your knees to your chest

Reverse Plank with Leg Raises

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

Mountain Climbers

Circuit 1

- 30 seconds each side
- Raise your hips keeping your core engaged 
- Pause at the top
- There should be a straight line from your shoulder to your ankle

Side Plank Hip Lifts

- Crunch up lifting your shoulders and upper back off the ground 
- Tuck one knee in and touch your heel with your opposite hand
- Lower down and repeat to the opposite side

Lift Up Heel Taps

- With your legs extended 
- Reach up as high as you can 
- Engage your core as you come up

V Reaches

Circuit 2

- Hop, twisting your body from side to side

Twists

Tuesday Turn Up! Abs

Kait

Advanced Abs

Great an workout.Definitely feel this one😆

IsisDupuy

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

Sheena

Intermediate Abs

Ana 

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Jessica Bonanno

Liked. Im still sore from Friday so this was perfect!

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It was amazing I love these short workouts that make you feel like you worked out for a whole hr!

Tuesday Turn Up! Abs

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