Day 1 Plank Crunch

Day 1 Plank Crunch To execute this workout first get into the plank position on your forearms creating a straight line with your back. Slowly bring your hips up into the air while coming up onto to tip of your toes. Hold for 2 seconds and slowly lower back down back into your plank. Follow the guide provided below with a 1 minute rest in between each set. Beginners- complete each abdominal routine for a count of 10x4 Intermediate- complete each abdominal routine for a count of 15x4 Advanced- complete each abdominal routine for a count of 20x4
Show More
  • min
  • USA
  • Rating:NR
  • English
  • fubutv
  • Share
Loading...
  • Day 1 Plank Crunch

    Year: Country: USA Day 1 Plank Crunch To execute this workout first get into the plank position on your forearms creating a straight line with your back. Slowly bring your hips up into the air while coming up onto to tip of your toes. Hold for 2 seconds and slowly lower back down back into your plank. Follow the guide provided below with a 1 minute rest in between each set. Beginners- complete each abdominal routine for a count of 10x4 Intermediate- complete each abdominal routine for a count of 15x4 Advanced- complete each abdominal routine for a count of 20x4
  • Body By Shev Day 2 Plank single leg lift

    Year: Country: USA In the plank position, laying on your forearm, proceed to lift one leg off of the mat, while lifting your hips into the air similar to what we did on day 1. Slowly drop your hips back into a plank keeping that same leg about a foot off of the mat and repeat. Complete this movement according to the fitness level guide below with a 1 minute rest in between each set. 
Beginners- complete each abdominal routine for a count of 5x4

Intermediate- complete each abdominal routine for a count of 8x4

Advanced- complete each abdominal routine for a count of 15x4
  • Body By Shev Day 3 Extreme Planks

    Year: Country: USA To execute this workout first get into the plank position on your palms creating a straight line with your back. Slowly extend your hands about a foot or so in front of you completely activating your shoulders. Hold for 5 seconds and slowly lower back down back into your plank. Beginners- complete each abdominal routine for a count of 10x4 (hold for 5 seconds) Intermediate- complete each abdominal routine for a count of 15x4 (hold for 5 seconds) Advanced- complete each abdominal routine for a count of 25x4 (hold for 5 seconds)
  • Body By Shev Day 4- Walking Gliders

    Year: Country: USA To execute this workout you can use two gliders, two paper plates, two t-shirts or two towels. First get into the plank position on your palms creating a straight line with your back. Slowly walk your hands across the mat with both feet on your gliders, towels, t-shirts or paper plates. Walk your hands back to the first position and continue. Beginners- complete each abdominal routine for a count of 10x4 Intermediate- complete each abdominal routine for a count of 15x4 Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 5- Reverse Planks

    Year: Country: USA To execute this workout first start in a seated position on your mat with your legs straight out i from of you. Place your hands behind you palms down with your fingers pointing towards your toes. Slowly raise your body up keeping your hips off the mat. With your toes pointed, being your knees to your chest one leg at a time, placing your leg down before alternating legs. Continue according to the guide below Beginners- complete each abdominal routine for a count of 8x4 Intermediate- complete each abdominal routine for a count of 15x4 Advanced- complete each abdominal routine for a count of 20x4
  • Body By Shev Day 6- Plank Push Up

    Year: Country: USA To execute this workout first get into a plank position on the palms of your hands, keep you arms shoulder width apart. With your back in a straight like slowly lower down into a plank position on your forearms holding for 5 seconds. Slowly push up back into the first position and hold again for 5 seconds before repeating. Continue alternating arms as you complete each set according to the guide below. Beginners- complete each abdominal routine for a count of 12x4 Intermediate- complete each abdominal routine for a count of 18x4 Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 7 - Single Leg Gliding Bicycle

    Year: Country: USA If you don't have gliding discs you can use a paper plate, towel or t-shirt To execute this workout first get into a plank position on the palms of your hands. With one leg extended and planted firmly on your gliding disc, towel, t-shirt or paper plate, and the other bent at the knee to your chest, begin to move legs as if you are riding a bicycle. Ensure that your leg is firmly placed on the gliding disc or other, and the opposite leg doesn't drop to the floor as you continue the movement. Complete according to the fitness level guide below completing two sets on each leg. Beginners- complete each abdominal routine for a count of 12x4 Intermediate- complete each abdominal routine for a count of 18x4 Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 8 - Extended Leg Glides

    Year: Country: USA If you don't have gliding discs, you can use a paper plate, towel or t-shirt as a substitute• To execute this workout first get into a plank position on your forearms with your feel firmly placed on your gliding discs. Slowly extend one leg at a time as far out to the leg, and come back to a plank position. Continue alternating sides following the level guide below. Beginners- complete each abdominal routine for a count of 12x4 Intermediate- complete each abdominal routine for a count of 18x4 Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 9 -Windmill

    Year: 2016 Country: USA To execute this workout lay flat on mat with your legs straight up in the air. Slowly drop your legs to the left and right side without letting them touch the ground. Alternate sides and complete according to the level guide that is listed below.
 Beginners- complete each abdominal routine for a count of 12x4 Intermediate- complete each abdominal routine for a count of 18x4 Advanced- complete each abdominal routine for a count of 25x4
  • Body BY Shev Day 10- Side Plank Dips

    Year: Country: USA To execute this workout get info a side angle plank either on the palms of your hands (hard) or on your elbows (easy). With your other arm extended. Slowly dip your hips to the mat and back up. Complete 2 sets on each side according to the level guide below. 
Beginners- complete each abdominal routine for a count of 12x4

Intermediate- complete each abdominal routine for a count of 18x4

Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 11- Knee-to-nose

    Year: Country: USA The two week ab challenge is designed to help kick start your journey to a sexy summer. Challenge yourself  by completing all posted routines, so by day 14 you would have completed all 14 challenges in one workout.The goal is to push yourself past your comfort zone and challenge your body! Beginner? Don't worry. Each day a workout will be posted that is tailored to beginners, intermediate and advanced fitness levels.  To execute this workout first get into a plank position on the palms of your hands. Slowly, while alternating legs, bring to knee to your nose. Hold for 5 seconds and slowly lower your leg down before repeating on the opposite side. Complete this workout according to the level guide listed below. 

Beginners- complete each abdominal routine for a count of 12x4 

Intermediate- complete each abdominal routine for a count of 18x4

 Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 12 Side-to-side gliding disc

    Year: Country: USA If you don't have gliding discs you can use paper plates, towels or two t-shirts• /react-text 
 To execute this workout first get into a plank position on the palms of your hands. Slowly glide your left leg under your right leg, and slowly come back to a plank position. Complete this workout alternating sides according to the level guide that's listed below.

Beginners- complete each abdominal routine for a count of 12x4 

Intermediate- complete each abdominal routine for a count of 18x4 

Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 13 - Alternating leg crunch

    Year: Country: USA To execute this workout first lay flat on your back with your knees bent. With your hands behind your head, slowly come up into a crunch position, but bringing your left knee to meet your right elbow and vice-versa. Alternate legs and complete according to the level guide listed below.
 Beginners- complete each abdominal routine for a count of 12x4

Intermediate- complete each abdominal routine for a count of 18x4

Advanced- complete each abdominal routine for a count of 25x4
  • Body By Shev Day 14 - Iron butterfly

    Year: Country: USA Day 14 - Iron butterfly To execute this workout first lay flat on your back with your knees tucked into your chest. Slowly roll up so that your legs are floating in the air and your arms are raised to your side. Now slowly roll down to the mat not letting your legs touch the may completely and come back to the first position. Repeat according to the level guide that's listed below.
 Beginners- complete each abdominal routine for a count of 12x4

Intermediate- complete each abdominal routine for a count of 18x4

Advanced- complete each abdominal routine for a count of 25x4
Body By Shev 14 Day Abs Workout Instructor Shevanne Robinson Actors: Writers: Directors: