Name: Playbook - Matthew Noszka - 15 min abs
Uploaded: 2021-01-19T16:18:00.414Z
Duration: 15 min
Description: 15 min abs

Chris

Benito

Jose Diaz

Intense for a beginner but I can’t wait for more 🙌🏽💪🏽

Karen V

- Ab rollout
- Medicine ball reverse crunch 
- Plank ab circuit
- Pull up knee circuit

- Position in front of you while you kneel on a mat
- Grab the handles of the abs wheel, and place your full weight on the device - begin to roll the wheel outward, keeping your core engaged and back flat
- Extend to your comfort level and repeat

Ab rollout

- Sit toward the end of a bench
- Place a medicine ball between your knees and squeeze
- Grab the sides of the bench behind you and cross feet under the ball for support
- Once in the starting position, begin to lift your knees to your chest. Lowering them back down and repeating while squeezing the ball between your knees.

Medicine ball reverse crunch

- Beginners:
Hold traditional plank

- Advanced:
Throw in your own variation of knee to elbow, sidekicks, and/or hip touches

Plank ab circuit

- Palms facing outwards
- Pull yourself up a few inches, keeping your elbows bent
- Hold yourself in place by keeping your core engaged and raising knees to a 90-degree angle

Advanced:
- Rotate in reverse side crunch

15 min abs

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