Name: Playbook - Sandra (SOfit) - Dumbbell Abs & Legs!
Uploaded: 2023-03-07T22:32:26.160Z
Duration: 45 min
Description: Dumbbell Abs & Legs!

Shayna

Vimbai

These 4 exercises require a lot of core strength! 

3 sets each!
1. Dumbbell RDL to squat
15-10-10 reps
2. Bicycle crunches
45-45-45
3. Decline leg lifts
45-45-145
4. Boat hold bicycle crunches

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Flip the dumbbell up to goblet position 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to squat

- Hold your dumbbell above you, 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

- Lay on your back with your hands gripping a dumbbell slightly above your chest 
- Raise your legs off the until they are straight up 
- Alternate and Lower them back towards the ground stopping just short of them resting

Decline leg lifts

Raise your arms and legs out in front of you, dumbbells in hand 
-Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Keep your core engaged 
- Focus on breathing

Boat hold bicycle crunches

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