Name: Playbook - Nikki McGrath - W1/D5 Abs
Uploaded: 2024-04-22T20:45:51.148Z
Duration: 14 min
Description: W1/D5 Abs

Sooo good- my abs are on fire 🔥🔥🔥

Nikki

Day 5 of the FIRST WEEK of Ab Sculpt! I’m so proud of you all, and I hope you’re proud of yourself too✨ last day, finish strong and push yourself! 

Today’s workout is a series of timed circuits, starting at 6 minutes, then going to 4, then 2, and then finishing with a plank. You got this! 

Finish strong!

Set your timer for 6 minutes and repeat these exercises as many times as you can with good technique. You got this!

- 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

Circuit #1: 6 Minutes

Set your timer for 4 minutes and do as many rounds as you can with good technique. You got this!

- 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

- Keep your core tight 
- Lean from one side to the other

Dumbbell standing oblique crunches

Circuit #2: 4 minutes

For this circuit, set your timer for 2 minutes and do as many rounds as you can within that time frame. You GOT this.

Single leg Sit up

Plank Zippers

Circuit #3: 2 Minutes

- 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

Elbow Plank Hold

W1/D5 Abs

Jessica

W1/D1 Abs

Rebekah

W1/D2 HIIT

Whew my abs are on fire! Great workout 🔥

W1/D5 Abs

Community

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