Name: Playbook - Tiara Alise - A** & Abs
Uploaded: 2023-06-14T00:07:38.909Z
Duration: 30 min
Description: A** & Abs

This workout should be performed in a gym. It is intended to be performed by athletes or those with similar physical ability. This workout can be modified to suit all fitness levels.

Complete each circuit 3x-4x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Step laterally, raising the dumbbell to shoulder height. 
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended.
- Step back to the initial position and drive your knee forward and up.
- Extend the opposite arm and kettlebell up towards the sky. 
- Complete at least 7 reps then repeat on the opposite side.

Lateral lunge w/ knee to chest

- Start with kettlebell on the ground in front of you.
- With chest lifted and core engaged bend at the waist.
- Lift KB off the ground allowing it to swing between your legs.
- Drive your hips forward propelling KB forward and up.
- Stopping just in front of the shoulders.
- Allow kettlebell to swing down and back between the legs.
- Moving immediately into the next rep.

Kettlebell swing

- Start with dumbbells in each hand and one leg extended in front of you and the other extended back as if you were going to do a split. 
- Bring your back knee down.
- Lower down until both legs are at 90 degrees.
- Push through your front leg engaging your quads and glutes to come up.

Split Lunge (L)

Split Lunge (R)

- Stand with feet shoulder width apart and hands at your head.
- Lower in to the bottom of a squat pushing your hips back and down.
- Stand up out of squat, bringing your opposite knee and elbow together.
- Repeating the sequence on the opposite side.

Prisoner squat + knee to elbow

- Shoulders on the floor with knees bent 90 degrees and hips up.
- Raise your left knee towards your chest.
- Lower down.

Single Leg Glute Bridge (L)

- Shoulders on the floor with knees bent 90 degrees and hips up.
- Raise your right knee towards your chest.
- Lower down.

Single Leg Glute Bridge (R)

- Start in a seated position on the ground.
- Raise your feet off of the ground into a table top position.
- Place your hands together underneath your legs.
- At the same time, extend your arms to your side and legs out in front of you.
- Return back to the starting position.

Coccyx Sits w/ Leg Extension

- Rotate your torso as you bring your knee towards your chest 
- Keep your legs elevated at least 1 inch off of the ground.
- Repeat on the opposite side
- Perform at least six reps on each side.

Extended bicycle crunch

- Keep your legs fully extended with your toes pointed forward.
- Raise your feet up towards the sky, and then lower it about 1 inch above the ground.
- Raise your legs back up to the sky.
- Your core should be engaged 
- Focus on a slow controlled movement