Name: Playbook - Hannah Bower - 10 Min Core 11.7.22
Uploaded: 2024-03-06T20:30:23.472Z
Duration: 10 min
Description: 10 Min Core 11.7.22

Veronique

I love adding this core circuit into the 30 min workouts! It's the perfect way to finish with a burn! 🔥

Beatrice

Murder on my abs! But a perfect finisher for my workout.

Lydia

Kiki

Keri

First workout in a long time and this was a perfect start to get back into it, the burn feels so good!

Madison

Amber

Such a good burn! I have been neglecting my core and doing any type of core workouts so this felt great. I only did 2 rounds but I’m glad I did it!

Laura

Brittney Howell

Molly

So so good! I didn’t think I’d be able to even get 2 rounds, it hurt so good so quick lol

Celine

Either I’m out of shape or my core is already sore from different type of workout… didn’t finish all of them. Will definitely try again when I’m working on core!! 

Otherwise, I’m not sure if I have a short torso which seems to make it slightly more challenging as well.

Matlynn

Love building real core strength instead of rushing through core exercises with improper form!

Jillian

i could only do only one set of this my abs were dying… definitely going to aim to be able to do a whole 3 sets within a month!

Rachel Macias

This is my go to and favorite ab workout. I do a round between each set of squats on leg day!

Alexandra

Love these short burners for an after workout! 😆

Carina

Sumaiya

Tiana

Definitely need to do this as my core exercises!

Diedra

Serena

Elizabeth

Will do this one at least 2 x week! Favorite 🤩

Eugenia

Been doing a lot of crunches for my ab finishers so decided to switch it up with this routine and it did not disappoint 💪🏻

Morgan

What a great quick core burner! 
My core is weak and needs a lot of work! I felt like I could modify so I was More stable in my core.
Loved it! ❤️

Eden

I tried to give you 5 stars but didn’t let me continue to click

Shaista Vigil

Hands down the most fun and still challenging core workout!

Did this one today because my gym was SUPER busy but I got sweaty and that’s what I wanted!

Kendra

Whitney

Felt the burn! Loved the time frame! Amazing workout!

Kayla Stock

Maria

Great short workout! Focusing on avoiding any coning!!

Shelby

Maggie

Elissa

Nice pre- Turkey induced coma sweat 😅 🦃

Baylee

Brittany

My abs are burning!! Seriously  feeling stronger through all of your workouts. ❤️

Caitlin

Brooke

This is around 8-10 minutes depending on rest time.

It is also the third workout in honor of our bellies November’s Thankful Challenge. 

Don’t know about this challenge? Join my community group 

https://www.facebook.com/groups/451724679422276/?ref=share

This workout is on the challenging side; by you can do this.

Break, modify, and substitute when you need.

Reps are per side 
Recommended reps: 6-8

Modifications: keep the opposite foot (that’s not being bicycled) flat on the ground.

Substitutions: cross body crunch 

Form:
-lay on your back with your feet flat on the ground and your hands behind your head
-keep your elbows flared out away from your ears (especially when you get tired)
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first and then start to twist your torso 
-lift and meet in the middle of your torso opposite elbow and opposite knee 
-lower
-repeat

Alternating Bicycles

*difference between this and standard)* al reps are done one one side first and the knee stays engaged at a 90 degree angle without lowering 

Reps are per side 
Recommended reps: 6-8

Modifications: keep the opposite foot (that’s not being bicycled) flat on the ground.

Substitutions: cross body crunch 

Form:
-lay on your back with your feet flat on the ground and your hands behind your head
-keep your elbows flared out away from your ears (especially when you get tired)
-engage your core/TVA (see tutorials for more information)
- first lift up one knee and hold it at a 90 degree angle 
- then pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first and then start to twist your torso 
- continue to crunch with the knee engaged and then switch sides

Static Bicycle

*two ways shown in video* bent knee is a modification, for increase challenge straighten leg (also shown)

Reps are per side 
Recommended reps: 10-12

Modifications: keep the opposite foot (that’s not being bicycled) flat on the ground with knee bent (as seen in video). 

Can also just lower and lift the leg without the upper body crunch

Form:
-lay on your back with your feet extra fed straight out in front of you 
-lay our arms straight out overhead 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first and then start to twist your torso 
-lift and meet in the middle of your torso your straight hand and your straight leg 
-lower
-repeat

Alternating V-Ups

Recommended reps: 6-8

Modifications: bend your knees or lower one leg down at a time 

Substitutions: flutter kicks 

Form:
-lay on your back with your legs extended outward 
-come up to your elbows with hands pressed flat into the ground 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-maintain an UP with your chest like someone is pulling the string for the whole movement, keep your shoulders away from your ears 
-lift both legs up to a 45 degree angle 
-lower both legs down to 1-2 inches above the ground

Lower Downs

*difference between this and bicycles* chest does not twist to meet opposite knee 

Reps are per side 
Recommended reps: 6-8

Modifications: keep the opposite foot (that’s not being tucked ) flat on the ground.

Substitutions: deadbug, marching 

Form:
-lay on your back with your feet 90 degrees in the air 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string 
-reach your arms towards your feet 
-lift and meet in the middle of your torso one of your knees keeping your other leg a few inches off the ground 
-pull your knee to your squeezing your core 
-lower
-repeat

Alternating Single Leg Tuck-Ups

Recommended reps: 6-8

Modifications: limit range of motion, don’t extend all the way to hollow, one knee at a time 

Substitutions: sit-ups, eccentric sit-ups, crunches 

Form:
-lay on your back with your feet extending straight out and your hands extending straight overhead 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first 
-lift your torso and your lower body to meet in a tucked positions (knees bent) in the middle of your torso  
-lower
-repeat

Tuck-Ups

Recommended reps: 6-8

Modifications: limit range of motion 

Substitutions: static boat pose hold 

Form:
-sit on your glutes with a tall chest and toes lightly touching the ground 
- extend your arms straight out in front of you 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first and then lift both feet off the ground with bent knees
-begin to rock back and forth keeping your feet off the ground

Bent Knee Rocks

Recommended reps: til failure 

Modifications: deadbug til failure 

Substitutions: static boat pose hold with toes gently touching the ground 

Form:
-sit on your glutes with a tall chest and toes lightly touching the ground 
- extend your arms straight out by your ears or straight out in front of you 
-engage your core/TVA (see tutorials for more information)
-pretend a sting is attached to your chest 
-lift UP with your chest like someone is pulling the string first and then lift both feet off the ground with bent knees
-hold this position with your feet off the ground for as long as you can

Bent Knee Hollow Hold

10 Min Core 11.7.22

First run in a minute so didn’t run the past few minutes but still glad I got it done and love the ladders!

Emily Storm

Skipped the 5-minute runs and added abs. Great workout!!!

Was in a good groove and missed the rest portion on the way up 😬 definitely needed it on the way back down.

Katie

Running/Cardio 12.9.22

Alyssa

I was only able to do 5 rounds, but that was a lot! Did a lot of modifications in the cardio part since I had my toddler who wanted to join. So we tripled the time, ran on a little incline to run up the stairs 🤪

Took a week & a bit off, this was a great push to get back into the rhythm 🥁

Roxanne

Cardio/Strength 11.23.22

First run in a minute and besides some pain in my knee it felt great! Love how many options there are to choose from for cardio and the layouts!

A nice change up to keep cardio interesting on my sore days 😅

Rachel

Such a good one! I skipped the rest and tacked on at the end to finish up a 3 mile day!

Courtney

Running/Cardio 11.21.22

Brilliant workout I done a two mile run before I did this  💪

Katie Hughes

Erin

3 rounds! So good. Abs were on fire 🔥🔥

3-9 Min Stability  Ball Core 11.3.22

taylor

wesley

Loved it!! Quick and easy but my abs are on fire

Michaela

20 Minute Core 11.1.22

This is my go-to ab workout. Working my way to 3 sets! I can only do 1 right now. 🫣😊

Chelsi

I only did 1 round 😂 I will definitely work up to getting 3 rounds completed!

Alexandria

12 Min Core Circuit 10.13.22

Omitted the 8(30s) for time, so I pushed harder on paces than I would have - spicy & loved it! Great way to break up treadmill miles and work speed.

One of my favorites.  Those last 8 sprints really played with my mental ability to push past the hardest part.

Caroline

Running/Cardio Workout 9.30.22

Great little core workout after an hour on the treadmill! Gonna throw in a few more exercises and call it a day! 🙌🏻

Love it!! I think it would be helpful to have it narrated or the number of each exercise on the screen :)

Larissa

Easy to follow, quick and effective, and man did it burn! 😅

Leah

3 Min Core Circuit 9.27.22

Technically my off day from the Foundational Strength program, but I wanted to get moving and I had energy today! Plus a good running workout sounded amazing 🤮 loved it!

Rachel S.

Challenging workout but I love the change of intensity. Some days I feel that I have endless amount of energy but today I wasn't feeling it and I'm glad I pushed through!

Jaime

Bailey

Running/ Cardio Workout 9.23.22

Just what my body needed. Got nice and sweaty & much needed movement.

Cardio done
2miles but this was tough...specially the 2min at medium pace (4.5mph) for me 🤣🤣

Running/Cardio 9.16.22

Lungs BURNING! I think my soul left my body ☠️ It was a mental fight at the end but feels so good!

Jenna

Thankful for your message halfway through.  That was very tough but made it through 🏃‍♀️

Running + lifting 8.15.22

Normally prefer to run for time > distance but this one hit the spot today! 👌

My hamstrings 🔥
Sprint into lifting, we love it!

The perfect combo of running and lifting, exactly what my head and heart needed today. Also challenging bc the first mile is always the hardest for me, so to only have 1 I really had to fight with myself. Good mental challenge!

Running lifting challenge 7.27.22

I hate core work and I love this workout.

In 15 years of working out, I have never loved a core workout more than this one! Perfect intensity, duration and felt all the muscles.

15 Min Core 7.2.22

LOVE!! Time went so fast & distance added up quick!

I hate running but these intervals make it go by fast!

Cardio done! 
This was a little tough literally running 3mins 🙌🙌🙌

Running/Cardio 5.23.22

Went for time instead of distance. Increased speed on repeats. Was hard. Really hard. The temp&humidity definitely played a role. Ready for cooler temps to see what the legs can do. Summer running is frustrating when you can't hit paces you want but I know the work now will make for a faster fall.

Did for time and made it 4.15 miles 🙌🏼

Cady

Running/Cardio 5.12.22

On a cardio kick again 🙃 love that I can find a good variety of workouts to do! Quick & effective - nice and sweaty!!

Really enjoying playing with pacing on the sprints. Definitely noticing improvements already. Can't wait for the temps to drop and really REALLY push my all outs.

This was brutal for me.....never knew I could go at 6mph for 2mins 💪 felt so good! 
did all 4rounds...2.15m

Cardio/Running 4.27.22

Tough is an understatement. Big mental game with this one. My booty will be sore tomorrow from the inclines.

Took me just below an hour because I’m pretty new to running and I wanted to go for distance and wowwww that was a mental battle, but I loved it!

Kirsten

I only made it halfway in 40 minutes - guess I was running real slow 😂😂

Taylor

Running/Cardio 4.20.22

Had time for 6 rounds, can't imagine 8... would really have to play the mental game and push myself. Played with sprint pace a bit while on the treadmill, happy but know I can do more.

Trying to implement more cardio but this is making me question my decision 😂

Brenna

My husband and I took turns pushing our toddler in the stroller during the 2 minute run. He loved it! This was perfect.

Running/Cardio 4.13.22

Can I swear here? Is that allowed? Because  &!^#&!*;@;$, that was hard! 🥵😂☠️ BUT I think I've been severely underestimating my cardio fitness level. I set the treadmill at paces I thought would be a challenge, and some felt too comfortable. I worked my way up where appropriate but still felt I may have been able to take it up a notch - and that's with tight legs after yesterday's lift. Definitely want to revisit this when properly hydrated and after a good stretch to see what the legs can do.

Running/Cardio 4.6.22

30 minutes steady. Focused on heart rate. Got really hard around the 20 minute mark but pushed and finished.

This was mentally challenging
Longest 30mins ever!!!

Running/Cardio 3.30.22

Love this format. Time flies by.
Got 3 rounds in...30mins 2miles! 🔥🔥🔥

Got four rounds in feeling refreshed! Love these cardio workouts please keep them coming!

Lacey

Running/Cardio 3.23.22

Love that there is a good variety of cardio workouts!! The mental fight at the end is my favorite part of this one!

Humbled. My cardio fitness is not what it was at the beginning of the year - my all out was definitely faster previously. Using this as a base to build on & come back to after some work. Was a good gage to set realistic goals moving fwd into the new year. I know what I'm capable of, going to get back to it!!

Cut back week for 1/2 training. This was a great way to mix up the 3 miles I had  today. Felt good, realized my easy pace may be a little too easy.

Running/Cardio 3.9.22

This pattern really took the monotony out of the workout and kept me in tune with my body’s effort. Thank you 😊

Averee

Marie

Running/Cardio 3.2.22

Great quick core routine after a workout.

Melisa

I really like this! I did 3 rounds for a little ab workout. The follow along is great because I don’t have to stop a lot.

Jessi

Verbal guidance and queues when switching would be helpful!

Krista Keil

LIVE 5 min abs/core 2022

Did 5 KBS in between each and I want to die a little.

Ange

Amie

10 Min Gymnastics Core 2022

Little by little until my new hip can heal

4-12 Minute Stability Ball Abs 2021

Only got one round in this time due to time contraints, but this is definitely going on my favourites!

10 Min Core 11.7.22

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