Name: Playbook - Nikki McGrath - W2/D5 Abs
Uploaded: 2024-04-10T18:04:55.051Z
Duration: 18 min
Description: W2/D5 Abs

Week 2 Day 5! Whoop whoop, you are CRUSHING this week. 

The sooner you start, the sooner you finish- you can and you WILL.

Today’s ab workout has an 8 minute circuit, a 5 minute EMOM, then a plank burnout finisher.

Set your timer for 8 minutes and repeat these three exercises as many times as you can within that time frame. You got this, you CAN and you WILL 🙌

- 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

Plank Hop Overs

8 Minute Circuit

For this next circuit, we have an EMOM: 

An EMOM is Every Minute on the Minute- you have 60 seconds to do the two programmed exercises (10 crunches & 5 Reverse crunches). Any time you have LEFT in the minute, AFTER you complete those two exercises is your rest. As soon as minute 2 starts, repeat the circuit. 

You have 5 rounds = 5 minutes. 

You got this! 

Modification: 
If you’re running out of time, lower your reps to: 
8 Crunches 
4 Reverse Crunches 

If you have extra rest time (20+ seconds), raise your reps:
12 Crunches 
8 Reverse Crunches

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- 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

EMOM x5 Minutes

Alright, today’s finisher is a plank burnout: move from one plank into the other. 

Modification: 
Move to your knees if you need too. 

You can and you WILL.

- Begin in a high plank position (hands over shoulders) with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side.

Repeat. 1 pass over = 1 rep.

Dumbbell plank pass through

- 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

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

W2/D5 Abs

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