Name: Playbook - Shaina Fata - Total Abs | Dumbbell Combo
Uploaded: 2024-02-29T22:15:12.522Z
Duration: 20 min
Description: Total Abs | Dumbbell Combo

That was not easy, but it’s worth it!!!💪🏽💪🏽

Torchy

Lady

EQUIPMENT
• Dumbbell (only 1 is needed) I use a 20-lb!

3 FULL ROUNDS:

1. Bear Crunch to Kick-Out [10x per side]
2. Alternating Knee Drives to V-Up [10x]
3. DB Lift Squats [10x]
4. DB Slide to Knee Drives [12x]
5. Forearm Plank DB Tap to Side Arm Raise [20x]

DO ONE LEG AT A TIME (1 rep = 1 crunch and 1 kick-out)

• Start in a plank position.

• Crunch opposite elbow to knee.

• Extend fingers up and leg forward/outward to hover the foot off the ground.

• Complete 10x before switching to second side.

Bear Crunch to Kick-Out

1 REP = 2 KNEE CRUNCHES + 1 V-UP 

• Start in a “hollow-body” shape on your back, hovering the shoulders and feet off the ground.

• Crunch one leg in at a time, extending the arms forward.

• Lift legs and chest to tap the toes in a v-up.

• Slowly lower back down and repeat.

Alternate Knee Drives to V-Up

• Hold one dumbbell in your hands in front of your thighs. Bring the feet hip width apart.

• Squat down, pressing the hips back. At the same time, extend the dumbbell up and forward to chest height.

• Focus on sitting back into the heels and engaging the glutes and inner thighs.

DB Lift Squats

• Place one dumbbell on the ground.

• Get into a plank with the dumbbell behind one of your hands.

• Slide the dumbbell to the opposite side with your other hand.

• Keeping knees together, hop the feet forward and back.

Plank DB Slides to Knee Drive

• Place a dumbbell on the floor, parallel to the top of your mat.

• Get into a forearm plank behind the dumbbell. 

• Extend one arm forward to tap the dumbbell without rocking the hips. 

• Keep that same arm up and extend it along your side.

• Place the forearm down and repeat on your second side.

DB Tap to Side Arm Raise

Total Abs

Total Abs | Dumbbell Combo

Andrea C

Diana

Great and quick core workout!  Didn’t have time to get bored with it!

Amy Sherman

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Restarting my workout routine, so this felt like a full body for me. Great workout!

Victoria

Just started this app with another and absolutely love these workouts

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Love your workouts! I always feel sore but great after the workouts. :) So happy I saw you were on playbook. Makes it so much easier to follow and track my workouts.

Angelea

Yeah this whole routine whooped my ass ...I was huffin and puffin that not even Ursula  could help me

Angie

So perfect! Want to do this everyday. So quick!

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Ashli

A great workout , I didn’t think I’d burn a lot, but I am sweating!! Thank you as always!

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Magali

Heart rate got up! Mission accomplished ✅

Alaysha

I have a feeling I’m gonna feel this more later 😅

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Elle

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Very good. Need to focus on my balance. Could not do the one stretching out leg then pulling knee in. I attempted the whole time tho haha.

Felicity

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Quick banger that sure to get the ol' heart rate up and core worked!

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Those slow mountain climber pauses were 🔥🔥🔥

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Slow burner but awesome after day 2 of boot camp!!!

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I have been following you on IG for a while now, so I’m already a big fan of your workouts! This app is awesome and very easy to navigate! Thank you

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ania

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Wanted something lighter but still moving my whole body—this was literally perfect for humpday!!!

Hannah

I think my form was just off and my abs weren’t dying. Or need heavier weights, but I’m def sweating 😅

Christina Tafolla

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Wow! Such a good one. Lots of sweaty coordination haha

Daniela

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That was a kicker after taking a week off! 
LOVED EVERY MOMENT!!!

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Brittany

Love all of your workouts 😍 they are so dynamic and keep me focused! Sweaty too 🥵🔥

I loved it! Challenging! One day I’ll finish it with ease! 😆 I really liked the music and on screen timer/description of exercise.

Total Abs | Dumbbell Combo

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