Name: Playbook - BondFit . - New Year Challenge Day 4:
Uploaded: 2024-01-03T13:54:20.919Z
Duration: 15 min
Description: New Year Challenge Day 4:

This was a great core challenge. I was able to modify as needed and get through this workout.

Alysha Sandstrom

Matilda

Quick but tough… will be feeling this one for a while

Kelly

Tatiana

Perfect little ab workout to start the day!

Alisa

Quick Abs workout, perfekt after my normal workout 🤗

Verena

Complete the following exercises to the best of your ability :30 on and :10 off

Complete the following exercises :30 on and :10 off

- 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

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth

Crab toe touches

- perform two crunches holding the second one at the top
- well holding that second crunch slowly lower your feet to tap to the ground and then return back to the 90 degree angle 
- raw crunching keep the knees held out further away from your stomach for more of a challenge
- when bringing the legs down focus on keeping that back flat to the ground in the tailbone tucked under

Crunch With Leg Extension

- Leon back with arms and legs fully extended
- crunch the body bringing the upper half and lower half up at the same time
- Focus on trying to round out your body and tuck that tailbone under

Hollow Ups

- place kettle bell at chest (don’t use a weight if this is too difficult, this skill takes a lot of control and focus. 
- keeping chest and hips flat slowly lean back as far as you can as long as you can make it back up without hinging at the hips 
- keep form and just move back and front.  

(It’s ok if the movement is small! This is an good body control challenge.)

Kneeling Quad Leans

- Lay on your back, hands up for more challenge and down under your butt for more beginner. 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- do not let your lower back come off the ground! Keep the core crunched to protect the back and focus on your abs.

Lying leg raises

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- lay down on back and bring knees in with feet flat on ground. 
- crunch up so shoulders are off the ground and try not to tuck your chin in too much 
- crunch with the obliques alternating sides and tapping the heels with your hands

Penguins (Heel Taps)

- start in a plank
- Bring knee tucking to side and crunched the obliques
-work both sides

Plank alternating knee side crunches

- start laying down on the ground with that flat hands and hands by your side.
- Lift legs up in a tech position and when you get to the top left your hips up, crunching the lower stomach. 
- As you straighten out the lakes work on keeping that back flap to the ground and not arching. 

(Can’t do 20, that’s ok! Split it up and break or complete half the reps!)

Laying Tuck ups (with hip lift)

- 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)

Core Challenge 2

New Year Challenge Day 4:

I'm so excited to see where this challenge leads.

Challenge Intro/Info!

It was very beneficial and it worked everything 11 push ups, 11 sit ups, & 2 squats

Zara

Got 8 sets of all 3 movements, starting the 9th when timer went off

I didn’t fully understand how to do the workout. I would like a video demo of a couple rounds to understand if I’m doing it right

AnnaLea

New Year Challenge Day 1:

I have a moderate case of diastasis recti, so ab workouts can be quite challenging. I needed to take the easiest modifications and make additional adjustments but it's still a great challenge.

New Year Challenge Day 2:

I love a good run followed up with a quick set of exercises.

Great workout, hardest part by far where the burpees

New Year Challenge Day 3:

I totally underestimated this one (especially the prisoner squats)! It was a great leg burn!

Great workout,(but hard) I've never been a fun of leg days

New Year Challenge Day 5:

Those push ups absolutely killed me! It was great, though! I'm glad I was able to fit this workout into my day!

This was by far the most difficult for me, my upper body is WEAK!

Great workout, better than day 5, but just because it was upper body 😂

New Year Challenge Day 6:

A much needed workout for me. Was nice to get outside even if it was a little chilly!

I have done much running since the summer, but this reminded me how much I enjoy it.

New Year Challenge Day 4:

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