Name: Playbook - Victoria D’Ariano - W1/D4 Ab Circuit
Uploaded: 2021-04-06T16:36:18.708Z
Duration: 45 min
Description: W1/D4 Ab Circuit

Jennika

Sherry

I think this was a little hard on the spine but made me sweat

Sarah

3-4 rounds 
Pike position toe taps 
Weighted leg raises 
Weighted side plank 
Bird dog tucks 
Weighted sit up
Single leg V up

-Start in a pike position with a dumbbell inn hand
-Reach across and tap the dumbbell to the opposite toe
-Place the dumbbell between your hands and alternate toe taps 
-Repeat

Pike position Db toe taps

-Lay on your back holding a barbell above your chest at arms length 
-Perform leg raises 
-Repeat for time or reps required

Weighted leg raises

-Get into a side elbow plank position 
-Hold a dumbbell in the upper hand out to the side in a modified T position.
-Hold for time

Weighted side plank

-Start on your hands and knees 
-Elevate on e arm and the opposite leg into a bird dog position
-Tuck the same knee and elbow towards each other
-Repeat

Bird dog tucks  (10 per side)

-Lay on your back with bent legs and a wight in your hands above your chest
-Perform a sit up as you rotate the weight overhead at the top position
-Reverse the movement 
-Repeat

Weighted sit-up

-Lay on your back at full body extension
-With one arm and the opposite leg perform a V-up
-Repeat 

*Work both sides

Single leg V-up  (10 per side)

Circuit

W1/D4 Ab Circuit

Reno

Nicole

W1/D1 Shoulders

Great quick workout! Arms are still shaking!

Jessica

Christina

W1/D2 Back + Biceps

Great workouts. Not hard on my joints, which is a big win for me!

Michelle

Emily

Easy to follow, very good choice of exercises

W1/D3 Legs (glute and hamstring focus)

Dila

W1/D5 Chest + Triceps

Finished up my first week with your program and loving it so far!

Katie

Aysenur

W1/D6 Quads + Calves

Love these arm workouts!! I’ll be sore but am feeling stronger!

W2/D2 Back + Biceps

W2/D3 Legs (glute and hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Quads + Calves

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs (glute and hamstring focus)

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Quads + Calves

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D3 Legs (glute and hamstring focus)

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

Just finished the dumbbell only program and I really enjoyed this program ! It was prefect for at home workouts and myself who is currently 20 weeks pregnant 🤰🏻💪🏼 Easy and quick workouts for anyone working out from work or even expecting! Can you make another one Victoria ? Lol thanks 💜

W1/D4 Ab Circuit

Community

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