Name: Playbook - Tinesha Richardson-Trump - Body weight Core 1
Uploaded: 2023-08-07T02:35:49.180Z
Duration: 30 min
Description: Body weight Core 1

2 Rounds
20 different exercises per round
30 seconds for each movement. Complete as many as you can correctly in the 30 seconds. You will have a 10 second rest to take a breather and a sip of water.

2 Rounds
20 different exercises per round

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- 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

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

- Start with your arms at your sides and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

Hollow body double crunch

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Begin by lying supine with legs straight and hands behind your head
- Roll your shoulders off the floor, do not pull with your hands
- Lower back down

Straight leg crunches

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- Perform sit ups with a slow controlled decent back to the floor

Negative sit ups

- 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

- Hold your arms at your sides and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Rapidly lift and lower your arms with a small range of movement

Hollow body arm flutters

- Begin lying on your back
- Crunch up bringing the opposite elbow and knee together
- Lower back down with control
- Using the same arm and leg crunch up tapping your toe, keeping your arm and leg straight
- Complete desired reps then repeat on the opposite side

Lying elbow to knee + toe touch

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground 
- Lower your hips back to the ground keeping your legs at 90 degrees. 
- Repeat the hip raise portion until the end of the 30 seconds

Leg raises to hip raises

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position