Name: Playbook - Morgan Tyler - Ab’Asanas Circuit 3
Uploaded: 2024-03-18T16:18:36.019Z
Duration: 10 min
Description: Ab’Asanas Circuit 3

This one is great!! It really helps build strength, I used to do this one yearsss ago when it was in the ebook form, I’m excited to get back to it in an app form!

Love these 10 minute ab circuits. I like adding them to my morning yoga practice 2-3 times per week!

Kristen Thompson

Maya Bachmann

Kathryn

Love this. I can really feel it even in just 10 minutes x

Leah

May want a little more vocal help on good posture in exercises ☺️

Cienna

Lorna

So much fun! Just finished the first ab asanas! It’s always nice learning new poses you didn’t know you could do before! Can’t wait to do more of your content! 🥰

Jacey

It would be awesome if there was a leg strengthening circuit similar to this format

Riss Lauren

Alice

Thank you. I didn't feel the burn in my abs but more in my legs (especially with the camelhinges and even the siscor kicks). So I am not sure if I did those excercices well. The last exercices was impossible for me, so maybe it is anatomicly hard for me and need to get fitter first. 
I love the practicality of the series though. It is super well explained and easy for beginners while you can keep challenging you while getting fitter. Thanks!

Karen

Zoey

Personally, this was very tough on my wrists and I didn’t have the proper balance or strength to perform many of the exercises so I made up my own. It would be helpful to have a modified alternative

Anjani Patel

Loved it! Re-downloaded Playbook because of you Morgan, and I’m so glad I did. Always find myself coming back to your movements because they *feel right*. They feel loving. 🥰

Abbey T

Didn’t like that one as much as the others. Also. I can’t do the tuck jumps so that was frustrating 😂

Kristen Mohror

Tuck jump is too early I think a bit frustrating

Morgane

Fiery and fun! Can’t wait until I can do those handstand hops properly :)

Jessica

Aliya Siddiqi

I had a fear breakthru! I was able to stop being afraid & not use the wall for my tuck jumps. 💛💛

Anne

Sweat more now then the first time. Much love! Thanks Morgan

Aubrianna Sunshine

Wow circuit 1, 2 then 3 🔥 great sequence!

Victoria Lynn

Erin

Tucks hops OMG one day at a time haha 😂

Tuck hops was challenging but next time i will be better i hope 🤞

I love it! The only thing I'm curious about are modified exercises because on some I'm just not quite there yet

Mandi

These Ab’Adsnas circuits are amazing! Love the variations & that it is just about perfect for a everyday challange. 🙏🏼🌼

Ellen Ericson

Awesome!! It was a great way to start the day!!

Molly Lawton

Kristin

Great addition to my stretch routine after running.

Maggy

Hard, but I feel great! My abs are definitely fired up

Clarissa Rahne

Brooke Joe

Michele Rondeau Hughes

The tuck jumps after camel hinge was brutal haha but I enjoy pushing myself more and more !

Rhiannon Lucatuorto

Desiree

Emily

Super challenging and I’m excited to watch my tuck jump progress.

Heidi

the lolasana and tuck jump exercises are definitely not beginner level. I enjoyed the other three though, and I’m feeling the burn!

Breah

Heather

Dani

Eva Farrell

Angela Favia

Malia

It was awesome, I can tell my body is responding well with my core strength

I just did all three and I am done! Thanks for giving us short but intensive workouts to squeeze in our everyday routine!

Sarah

Fire up your core and begin to create the essential foundation to your practice and fitness regime by incorporating this program into your daily routine.

This program is meant to be used in 10 minute increments, either on its own, or before/after a workout. After completing the wrist warmups, pick a circuit or mix and match, have fun with it! You can continue rotating between them, following the instructions for each, until 10 minutes is up!

Using your middle/pointer finger and your thumb on one hand, grab your opposite wrist around the joint, creating a band-like grip. Create a fist with your other hand and begin to rotate in clockwise and counterclockwise directions. Repeat with other hand.

Wrist Rolls

Turn the fingers out and away from each other. Spread the fingers wide, ground down through the palms and gently rock side to side. To intensify this stretch move the heels of the hands closer together.

Table Top Rock

Not all of my workouts have to be done in the order of this circuit. Pick a different exercises from the other circuits and mix and match circuits if you want to get creative. 

You will be able to hold the poses longer and complete more repetitions the stronger you get. I’ve created these circuits for you to complete on your own or incorporate it into your daily workouts that you already do.

Ideally, to reap the most benefits, I’d recommend to these circuits 4 to 5 times a week for 10 minutes. The repetitions are suggested, but please modify to see your individual needs.

Begin in boat, sitting up nice and tall, sucking the belly button towards the spine and grounding through the sit bones. The shins and arms should be parallel to the ground. As you begin to lower into low boat, maintain a nice tight core, actively pressing the low back into the mat as you bring the legs and arms to a hover. Shoulders and head stay lifted off the ground. Slowly return to high boat.

High Boat, Low Boat

Move into Reverse Tabletop pose, grounding down through the hands and feet. Drops the hips down as you send them back through your hands and straighten through the legs. Continue to push the ground away from you and round through the upper back. Return to start.

Sliding Table

Begin in High Boat with your hands behind your hips on the ground. Bring both legs out in front of you in a straddle position and hovering above the ground. Alternate kicking each leg over top of the other. Continue for 20 repetitions, or 10 each leg.

Scissor Kicks

Coming into an upright kneeling position, extend the arms pit in front of you bringing them parallel to the ground. Keep your core engaged and body tight. Begin to lean back until your thighs start to burn and stomach is fully engaged. Rise back up to start with control.

Camel Hinge

Begin in a short downward dog and walk the feet in until the shoulders stack over the wrists. Begin to take tiny hops keeping your feet together and maintains that ‘tucked’ shape. It’s OK if you cannot jump into a handstand. Focus on taking little hops, keeping the hips high, and landing back on your feet lightly.

Tuck Jumps

Ab’Asana Circuit 3

Ab’Asanas Circuit 3

I loved the floating dog one! Need to work on getting the leg higher up but fun to rock back and forth. A fun to do👌🙌

AnnMarie

I remember when I had the ebook version of this and it worked wonders for me! Trying it again!!🖤

Ab’Asanas Circuit 1

The leg jacks were new and fun to do! Got my core fired up 🔥

Peeeeeww 🤯 Excided to continue this journey - I’m def feeling my first session 🙌 Great and effective as always 🥳

Ab’Asanas Circuit 3

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