Name: Playbook - BondFit . - Ab Circuit (30 second intervals)
Uploaded: 2023-12-30T21:21:29.369Z
Duration: 11 min
Description: Ab Circuit (30 second intervals)

It was hard but I just have no strength, I know it's gonna help it felt good.
I would recommend it 100%.

Sara

(ABS)olute killer. Will definitely be adding this ab burner to the end of my workouts.

Georgia

I can already tell that if I keep doing this every day that bars for me is going to become so much easier. This workout is awesome and I look forward to doing it everyday!!

Michaela

Wow I did this after the quad focused wo and jeeez I’m shaking

Sarah

Natalia

Maddie

I just started and i’m literally obsessed! This was a crusher but i loved it!

Janay King 

There is definitely an evil side to you…way beyond me. Managed 10 seconds per exercise….I will have to work on the other 20seconds. Incredible…thank you

Steve

Jacob White

Complete this body weight workout circuit to build up endurance as well as basic core strength.

Grab a mat and hit the floor for some Ab strengthening exercises! (Planks involved)

- crunch shoulders off ground keeping chin up 
- keep elbows wide
- knees in tuck then move them out slightly to engage your lower abdominals more.

Crunch W Legs Up

Regular Crunch, but at the top hold and tap your heels to the ground keeping your back flat on the ground. 
- bring feet back to starting position 
- crunch and repeat

Crunch With Tap

- 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

- Hold a solid plank 
- round the chest and hold your stomach in 
- push the ground away from you 
- rotate your hips side to side

Plank Hip Dips

- hold your legs up straight 
- tap your toes with you hands pulling the shoulders off the ground 
- try not to use so much momentum, but use your core to really crunch high

Toe Tap Crunch

- lay down with back flat against the ground 
- tuck your legs in then extend them as far as you can without your back coming off the ground
- when crunching your knees in, lift your hips slightly

Tuck In Crunches

- like a regular tuck in but extend with a slight twist 
- when tucking in, lift the hips and rotate to the other side

Rainbow Tuck In Crunch

- lay down and lift feet off ground 
- this is a crunch with the core, keep your body rounded like a rainbow 
- try not to poke your hips but scoop your tailbone under 
- place hands under butt if needed

Lower Body Hollow Hold

- Keep entire body tight as you hold position for time
- round the back, crunch the stomach, and push the ground away from you 
- shoulders over elbows

Plank (elbows)

Ab Circuit 1

Ab Circuit (30 second intervals)

Not sure if you get the msg about your hair during the bosu crunches! First propper ab core workout for me in years; so in the coming days the answer maybe differ ;P I’ll keep it up tho!

LUKE

Cable Core

Alex

Laura

Pyramid Ab Challenge

This workout was a really good challenge! It didn’t feel overly exerting and I like how you can shorten the rest in between to make it harder if needed. I also liked how it didn’t need too much equipment which made it easier to do in a public gym (especially when it’s busy).

Ab Circuit (30 second intervals)

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