Name: Playbook - Nikki McGrath - W1/D1 Abs
Uploaded: 2024-04-22T20:31:30.333Z
Duration: 20 min
Description: W1/D1 Abs

Jessica

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

Lower down and do 10 flutters. Raise up, and repeat. Count the reps every time you do a leg lower.

Leg lower into flutter kicks

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

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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