Name: Playbook - Theresa Miller - Fat Burning Abs 🔥
Uploaded: 2022-03-05T21:20:38.007Z
Duration: 45 min
Description: Fat Burning Abs 🔥

Fat Burning Ab Workout

Group 1
- Hanging weighted knee raises 
- Lying Jack knives 
- Weighted toe touches 
- Jump rope 3 sets 2 min. 
Complete 3 sets 15 reps of each exercise.

Group 2
- Exercise ball crunches
- Cable kneeling crunches
- Cable leg pull in 
- Jump rope 3 sets 2 min. 
Complete 3 sets 15 reps each exercise. 

Cardio HIIT 15-20 min

- Hanging weighted knee raises 
- Lying Jackknives 
- Weighted toe touches 
- Jump rope 3 sets 2 min. 

Complete 3 sets 15 reps of each exercise.

- Stand in the captain's chair frame and place your forearms on the padded armrests
- Grab the handles, if available
- Pinch a dumbbell between your feet
- Inhale and engage your abdominal muscles to prepare for the leg lift
- Bend your knees, tucking legs upward until your quads are parallel to the ground
- Lower your legs in a controlled movement, exhaling as you go, until you're back in the starting position
- Keep your core engaged throughout the movement

Hanging knee raises weighted

- Begin your jackknife by lying on the ground, with your arms outstretched over your head 
- Keep your arms and legs raised a little off the ground throughout the movement 
- Contract your abs and fold in two, bringing your arms and legs together to meet above your body
- Lower with control back to starting position

Jackknifes

- Begin in a supine position with arms and legs straight up, holding a weight
- Roll your shoulders off the ground and reach the weight for your toes
- Roll back down and repeat

Weighted toe reaches

- Jump rope with the rope passing under your feet once each jump
- Complete different variations as you skip

Jump rope

Circuit 1

- Exercise ball crunches
- Cable kneeling crunches
- Cable leg pull in 
- Jump rope 3 sets 2 min. 

Complete 3 sets 15 reps each exercise.

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Exercise ball crunches

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling cable crunches

- Seated with your feet both feet attached to the cable
- Arms extended begging you for support
- Tuck your knees in to your chest
- Extend your legs back out

Fat Burning Abs 🔥

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