Name: Playbook - Maria Teixeira - W1/D2 Plank Abs
Uploaded: 2024-05-01T22:25:06.396Z
Duration: 6 min
Description: W1/D2 Plank Abs

Jessica

My core is so week! I can do about 40 sec of each. I think after the14 days, I will start over and look for improvement.

Amy Yeary

Anoud

Carla

Alina

Kimberly

Learned some new moves and so close to the full 50 seconds 🙌🏽😩

Syndessa

Anita

Lala Lee

Todays workout was a challenge and it was only 6 minutes! I know I will feel it tomorrow and I’m so excited to see my results in 2 weeks! Best 6 minute workout ever!!

Riccilynn

Do these exercises back to back! If you need a small break in between take 20 secs or less.

Beginners - push for the time given for each exercise but if you can’t do the full amount of seconds it’s ok! You will get there 💪🏻

- Keep core tight and firm
- Keep a neutral spine 
- Regular plank position with elbows on the ground 
- Fold in knees repeatedly to further target the core muscles

Plank Variation

- Keep core tight and firm
- Keep a neutral spine 
- start at high plank position
- Bring your knee out and then diagonally across and back to high plank position
- Repeat on the opposite side

Mountain Climbers Variation

- Keep core tight and firm
- Keep a neutral spine 
- Start on your hands and feet with your legs bent at 90 degrees
- Tap your shoulders slowly without moving your body sideways

Bear Shoulder Taps

- Keep core tight and firm
- Keep a neutral spine 
- Position into low plank, glutes slightly lifted up and dip from side to side
- Do not poke your butt out, pelvis should be tucked in

Hip Dips

- Keep core tight and firm
- Keep a neutral spine 
- Start at a low plank and move into a side plank whilst raising you arm
- Alternate sides

Side Plank Arm Raise

Finisher!
- Keep core tight and firm
- Keep a neutral spine 
- Start in a high plank position 
- Drive your knees towards your chest at a slight diagonal one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

W1/D2 Plank Abs

Charla

Dottie

W1/D1 Simple Abs

W1/D3 Obliques

Hanging in there. Made it through another day! 😀

W1/D4 Core Activation

Sarah

W1/D5 Power Abs

I need more time and more rounds but i like it 🌻

Magda

Got my fiancé to do these with me! 😃💪❤️‍🔥🔥

W1/D6 Slow but Instense Abs

W1/D7 Recharge

W2/D8 Cardio Abs

W2/D9 Tight Core

W2/D10 Full Body Core

W2/D11 Glutes + Core

W2/D12 Quick Ab Burn

🏋🏻‍♂️🏋🏻‍♂️🏋🏻‍♂️

W1/D2 Plank Abs

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