Name: Playbook - Nikki McGrath - W3/D5 Abs
Uploaded: 2024-04-10T18:04:55.081Z
Duration: 18 min
Description: W3/D5 Abs

Day 5 of Week 3- last workout for this week, let’s get it! 

I’m so grateful you’re here. Today’s core burn is going to be a rep countdown: starting at 12 reps and going down to 8 of each. This circuit is designed to be completed as fast as you can, so push yourself. Rest for 15 seconds before moving into the next round.


You CAN and you WILL.

For this circuit, we have a rep countdown: start at 12 reps for each exercise, then 10. Then 8 - and so forth. You got this, remember, the sooner you start the sooner you finish! 

You can and you WILL.

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

For this exercise, sit on the mat and cross your arms over your chest, legs extended.

From here, lower your torso as low as you can (until you get the quakes and shakes!) and then twist to one side and then the other 4x.
Rise up, and repeat. 

One rep = 4 twists 

Modification:
Reduce your range of motion with not lowering your torso as much.

Low ab twists x4

Plank Hop Overs

- 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

For this exercise, start by sitting on your glutes, engaging your core and keeping your torso straight. 

Grab a weight and twist side to side, ensuring your shoulders are pulled down and that you’re engaging through your abdominals on each twist.
Next, press the dumbbell into the air overhead. Lower down and repeat.

Count the rep on the overhead press. 

Modification: 

Rest your feet on the ground instead of up in the air.

W3/D5 Abs

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