Name: Playbook - Michelle Khare - W3/D3 - Abs - Home For The Holidays
Uploaded: 2023-12-15T04:46:06.494Z
Duration: 30 min
Description: W3/D3 - Abs - Home For The Holidays

Warm-Up

Superset A:
- Plank Jacks
- Bird Dogs

Superset B:
- Reverse Crunches
- Dead Bugs 

Superset C:
- Hollow Rocks
- Plank Toe Touches

Superset D: 
- High Plank Shoulder Taps
- Russian Twists

MODIFICATION: Hold regular plank if needed
- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dogs

Superset A

MODIFICATION: Keep feet on the ground with bent knees 
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Lay flat on there ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
-Lower them back to the starting position

Dead Bugs

Superset B

- Get into the hollow position
- Rock back and forth keeping your core tight and activated

Hollow Rocks

- Start in a push-up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank Toe Touches

Superset C

MODIFICATION: Go to knees if you need
- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

MODIFICATION: Keep feet on the ground with bent knees 
- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Superset D

W3/D3 - Abs - Home For The Holidays

Terri

That was a great quick workout to squeeze into my day!

Lauren

Shawn

W1/D1 - Strength - Home For The Holidays

Got my booty en fuego 🔥🔥 Thanks Michelle!

Naomi

I was SO sore after day 1, I had to rest easy for a few days lol I loved this workout. It was short and intense. My heart rate didn’t slow down much. I can’t wait to continue your program Michelle :)

W3/D3 - Abs - Home For The Holidays

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