Name: Playbook - Morgan Olson - Summer Shred Abs Day 1
Uploaded: 2022-11-02T21:49:19.440Z
Duration: 20 min
Description: Summer Shred Abs Day 1

Took a bit of a long break and I'm so excited to be back! Mix and matching programs and pushing myself! Thanks Momo for the fantastic programs and the never ending motivation from this entire community!

Haley

Mixed up wit my Thursday morning routine✅👌🏼❤️‍🔥

yangBAE

Amber

Chiara

Tessa

Gatorz13

Ingrid

Ryia Wescott

Danielle

Betina

Rosalba

Béryl

Amy McKinney

Added this on to Diesel Challenge and then a hiit after 🔥🔥 dying

Awful 🥵 but testing 🙂👍🏼 I can’t do burpees but did my kinda burpees, hopefully get better each time 👍🏼

Christine

Fanny

Good addition to the #DieselSeason challenge! Love to hate burpees!

Jess

Eden

Olivia

Burpees never get easy 🥲 but I love the burnnn! 🔥🔥

Cierra

Wilk

Ashley

Brutal in the best way! Took beginning pic to see the difference after the programs done.

Emma Crenshaw

After doing week 1 day 1 of the fighter program…whew. Had to have a modification bc I have I home gym so I couldn’t do weight cable crunches but decided to throw summer abs day 1 in its place. S W E A T

Heart rate is up and I’m dripping in sweat 🥵

Natasha

Got my heart rate up and sweat glands working!😅

Rebekah

Tracey

Brianna

Heather

Amazing! I actually feel the work out 🔥

Carmine Oceano

Casey Reed

Stefani

Added this in to get a bit more out of today. Thanks for the burn!! 🥰

Nicole Lee

Nicole

good! our first workout on this app (me and my girlfriend) - thanks!

Louis

Mandy

Kris

It’s good. Got to get used to the timers. Good workout. Good sweat!

Angie

Wish there was a warm-up and cool down.  Also an 8 minute timer on the AMRAP.

Sylvia

I didn’t know any alternatives for the wood chops because not everyone has those at home.

Kaya

Michelle

Lyndsey

That was Hella hard. Damn dude. The bear crawls were the hardest and I still don't feel like I have the knee strength to do them so when my body started to not want to do them I did 30 second holds. Any other suggestions?

Maddie

really great high energy ab circuit ! ❤️

Carrie

Artem

Elaia

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Ab Incinerator

8 Minute AMRAP 

AMRAP means As Many Rounds As Possible! 

With in 8 mins try to get as many rounds of this circuit. 

1. Ankle Biters 20 on both sides
2. Banded Wood Chops 10 on both sides. 
3. Bear Crawl 10 steps forward and back. 

Goal try to do at least 3/4 rounds!

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a resistance band above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Banded Wood Chop

GOAL
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.
3. Do 10 steps forward and back.

CUES
- Flat Back 
- Hips Low 
- Stable

Bear Crawl

Ab 🔥🔥🔥 AMRAP

Summer Shred Abs Day 1

Logan

Summer Shred Abs Day 2

Summer Shred Abs Day 3

Stacking these w/other workouts = 💯🔥🔥🔥

Sarah

Summer Shred Abs Day 4

Summer Shred Abs Day 5

Summer Shred Abs Day 6

Didn’t have that last machine so I did burpees 🤙

Summer Shred Abs Day 7

Alaina

Ginou Lotus

I can't do the cable crunches the right way - I tried, but even with Charlie's assistance I just couldn't do it. So instead I did 5 lb weights in each hand and did weighted crunches straight up to the ceiling. I did that 4 rounds 20 x each. And then the burpees are still hard but I pushed myself to do 10 of them for the 3 rounds as shitty as they might look and I'm really feeling proud.

Summer Shred Abs Day 8

Tyeisha

Summer Shred Abs Day 9

My plank time is really increasing! Made 2 mins without too much suffering. Close to 3 at burnout. Can't believe it's Day 10 Ab Shred and I am experiencing real strength improvement! Thanks!

As always it was amazing. Straight to the point. Just perfect 👍

That was awesome. Really hard but super worth it.

Summer Shred Day 10

Mads

Working out at home, I didn’t have access to the required equipment for the first few - but that’s where it gets fun and creative to find alternatives. I did the windshield wipers on the floor with a 15lb dumbbell, subbed the plate push/sled for 10 min of jump rope, and did the leg raises on the floor. No excuses, let’s get it!

I like all the varied ways to hit the upper & lower abs & obliques. Feeling the improvement in core strength and it's actually really helping me with my other workouts (DB Fighter and Photo Challenge). Thanks so much!

Summer Shred Day 11

But why are the hip drops so brutal?? 😅

I am TOAST. (Piled this workout on top of today's Challenge with arms/abs.) Thanks!

Summer Shred Day 12

Zoé

Summer Shred Day 13

I enjoyed it a lot. And loved the fact that no gym equipment was needed. Did it at home.👍

Ngaire

Summer Shred Day 14

Been doing this now for 15 days. Never seen my stomach look so good.

Caity

Summer Shred Day 15

Perfect active rest day break from #dieselseason 💪🏼

40’secs not 40 reps first superset - goodness that was good (if I read correctly) hah!

That first superset nearly ended me, lol. Thanks!

Summer Shred Day 16

Jordan

Summer Shred Day 17

Summer Shred Day 18

Yeaaaa, love that last cardio/abs mix-up, thanks!

Summer Shred Day 19

Had so much energy tonight - this awesome abs routine topped off a chest/shoulders day and I feel great! Thanks!

Summer Shred Day 20

Jamie

Can't believe the 21-day shred is over! Time to repeat - that was awesome!!!

need more ab workouts that don't require 2 functioning shoulders. impossible to do while recovering from shoulder surgery without modifying a lot

Summer Shred Abs Day 1

Community

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