Name: Playbook - Nikki McGrath - W1/D1 Abs
Uploaded: 2023-03-23T17:43:38.947Z
Duration: 20 min
Description: W1/D1 Abs

Nikki

Welcome to Day 1 of my Ab Program! I’m so excited and grateful your here💛✨ 

Today’s ab workout is a circuit: run through the exercises with minimal rest and repeat 4x. 
Rest for 60 seconds after you complete each round- you’re going to need it!

Finish w/ a 60 second plank.

Complete 4 rounds of the circuit programmed below. Rest for 60 seconds after you complete each circuit.

- 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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

For this exercise, start on your back, legs extended.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Next, bring one knee in toward your chest, and keep the other leg straight, hovering above the floor. Crunch up and over to the bent knee, lower back, and repeat. 1 crunch = 1 rep.

Modification: rest your straight leg down on the mat if needed.

Bicycle Crunch w/ hold

For this exercise, begin on your back, legs up in the air at a 90 degree angle to your hips.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Then, lower one simultaneously as you lift the other, scissoring back and forth. 

Modification: bens your legs and reduce the range of motion.

Scissors

For this exercise, begin on your back, legs up in the air at a 90 degree angle to your hips.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Then, lower one leg down as low as you can without touching the floor, and pulse it slightly 3 inches 2x. Raise, and repeat to the other leg. 

Modification: bens your legs and reduce the range of motion.

Scissors w/ pulse

For this exercise, you’ll do 4 mountain climbers into 1 burpee. The rep count on this is the BURPEE. So, 8 reps = 8 burpees & “32” mountain climbers


For this exercise, start in a high plank. Rep out 4 mountain climbers: bringing your knees to your elbows as quickly as you can. Ensure your hands are inline with your shoulders, and engage your core. 
Next, jump your feet to your hands and explode up into the air. Lower down and repeat.

Modification:
 You can do this exercise elevated on a bench to reduce the range of motion. 

You can also modify by stepping back & up instead of jumping.

Mountain Climber Burpees

Ab circuit

- Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for time

W1/D1 Abs

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