Name: Playbook - MR LONDON - BW/WEIGHTED AB ROUTINE | 10 Min🔥
Uploaded: 2021-12-10T10:09:53.944Z
Duration: 10 min
Description: BW/WEIGHTED AB ROUTINE | 10 Min🔥

Tania

Lilita

Did 2 sets of each but that superman plank is very difficult. We can and we will do it

Mimouna

This is the 2nd time I'm doing this workout and I realized I was able to do more within the 45 seconds compared to the first time I did it. 🙃

Beloved M

Great! I only had a problem at the end with the superman planks

Nadira

OMG 😲.....I am burning. These were challenging 😳 I did it but had "MANY" 3 to 5 seconds rest and many rests to complete each one. But I did it. Now I'm poof. You don't need to improve.... I need to 😂😂

Wanda

- 45 Seconds for each exercise 

- 15 Second REST after each exercise ⏱

- Make sure you have a bottle of water💦

- If you have to stop, count yourself down from 5…

- Raise your knees and keep your legs at 90 degrees
- Raise your shoulders off the floor keeping your arms extended with weight
- When at the top rotate and control yourself going back down

Weighted knees up crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

- Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can
- Whiling holding onto the barbell come down with a 3 second negative. 
- count yourself down from 3 when coming back down

Bent knee reach crunch

- Begin in a push up position and your feet on the floor
- Keep your back neutral 
- Tap your shoulder with the opposite hand

Wall plank shoulder taps

- Place your arms extended towards the ceiling holding the barbell.
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- With your body in a V-sit, bent at the knees, hold position for time.
- Hold onto the barbell and rotate while keeping your balance

Modified V-sit hold

- While in the plank position rotate your hips side to side 

- Keep your hips low and in lined with your shoulders

Plank rotations

- While in the V-sit hold position pass the DB or kettlebell under each leg

V-sit hold DB pass unders

- 45 SECONDS EACH SIDE
- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank weave

- Begin in a push up position
- Lift right arm and left leg
- Lower back down and repeat on the opposite side

Superman Plank

BW/WEIGHTED AB ROUTINE | 10 Min🔥

Delmarie

Great really felt the burn. This is my first work out in months. But I def committed.

BW/WEIGHTED AB ROUTINE | 10 Min🔥

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