Name: Playbook - Maria Teixeira - W2/D10 Full Body Core
Uploaded: 2024-05-01T22:25:06.787Z
Duration: 8 min
Description: W2/D10 Full Body Core

Kimberly

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 
- 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 
- Bring your body down to the floor slowly with feet going down first and use your core for the top of your body
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head
- Keep doing the same move for the total amount of time

Burpees

- Keep core tight and firm
- Keep a neutral spine 
- High plank position and alternate shoulder taps
- Try not to twist your body from side to side

High Plank Shoulder Taps

- Keep core tight and firm
- Keep a neutral spine 
- Alternates flutter kicks while laying on the ground

Leg Raises

- Keep core tight and firm
- Keep a neutral spine 
- Squat down and come back up with a high straight kick, touch your toes
- Alternate sides

Squat with Straight Leg Kicks

- Keep core tight and firm
- Keep a neutral spine 
- Lift yourself up using your core muscles and back down slowly

Zombie Sit Ups

- Keep core tight and firm
- Keep a neutral spine 
- Hold your neck with your arms if you need some extra support but keep your head slightly up
- Bring your legs down together as low as you can but don’t touch the floor
- Keep your legs at a 90 degree angle at the top of the exercise

Reverse Crunches

W2/D10 Full Body Core

Charla

Dottie

W1/D1 Simple 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

W1/D2 Plank Abs

Alina

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/D11 Glutes + Core

W2/D12 Quick Ab Burn

🏋🏻‍♂️🏋🏻‍♂️🏋🏻‍♂️

W2/D10 Full Body Core

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