Name: Playbook - Nikki McGrath - W1/D5 Abs
Uploaded: 2023-06-14T19:16:30.335Z
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, 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, start in an elbow plank. 

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, slowly “dip “ your hips to one side, and then the other, focusing on controlling the exercise and engaging through your abdominals. 

1 dip = 1 rep

Elbow Plank side dips

Circuit #1: 6 Minutes

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

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- 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

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.

For this exercise, begin on your elbows, leg’s extended out in front of you. Press through your elbows to pull your shoulders down and back.


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 while simultaneously raising the other, going as high & low to the ground as you can. Repeat. 

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

Forearm Single leg raises

For this exercise, begin on your elbows, leg’s extended out in front of you. Press through your elbows to pull your shoulders down and back.


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 both legs simultaneously as low to the ground as you can. Raise, and repeat. 

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

Forearm Leg Lowers

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

W1/D5 Abs

Community

More workouts from Nikki McGrath