Name: Playbook - Hannah Bower - 10 Min Gymnastics Core 2022
Uploaded: 2025-01-04T23:27:12.020Z
Duration: 5 min
Description: 10 Min Gymnastics Core 2022

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

Ange

Amie

This is a staple core circuit I did growing up! You can modify to make it easier if need be. Targets all the inner and outer core muscles! Just need a stair or lower level box/bench.

Everything is in 10s in all directions. 10 sec hold, 10 dips, 10 leg taps.

Modify: lessen range of motion, go on floor instead of box. Remove leg taps or dips and add in a longer hold.

Modifications: place one knee down, or perform side crunches 

Keeping core engaged, full dips up and down. 

Make sure elbow is under shoulder. 

Hips move all the way up and down. 

Your tummy is facing wall in front of you: don’t let it turn to the floor or ceiling. 

Neutral spine

Side Plank Dips

Modifications: remove the elevation and perform laying down

Substitutions: laying side crunches 

The goal is to be quick with movement to force more stability. Modify and slow it down or less range of motion.

Squeeze your quad and point your toe aggressively. The squeeze on its own will work the muscles.

It’s ok if you lose a balance while learning. I still did and I’ve done this for years!

Side Plank Toe Taps

Modifications: place bottom knee down, go onto elbows 

Keeping hips pushed up to the ceiling. 5-10 sec hold

Side plank hold

If you have DR, please modify this exercise by a doing a bear plank or plank hold unless you can manage the pressure well within your abdomen.

You will arch and then push into a plank “cow” so a more follow plank by round the thoracic spine.

Modify: and take out the cow or lessen the range of motion

Plank Cat Cows

Modifications: bear plank or hands elevated 

I am doing a more rounded plank. You can take the rounded shoulders out and have less protraction of the shoulder blades if you’d like/

Remember to squeeze quads and maintain core engagement. 5-10 sec hold

Plank hold

Repeat on the other side! You may find one side to be more challenging than the other: this is normal and just showing body compensations and weakness. You can work on this by adding a few more reps on the weak side as long as it doesn’t compromise form.

Side plank dips

The tighter you squeeze your body, the easier it will be to balance: if you are wobbling a lot make sure your elbow is under your shoulder and tummy is forward, not tilted up or down.

When filming I forgot to do this set! 🫣 I’m sorry!

Side Plank Hold

Make sure you are lifting hips up to the ceiling. 

Stretching arms far out behind your head. 

Ribs tucked down.

Squeezing glutes and quads are hard as you can with pointed toes.

When you lift your legs you are also slamming them down as quickly and aggressively as possible. This creates instability that you will have to “fight” to keep form.

Straight Leg Bridge + taps

Finishing with a hold. Can hold longer than 10
Sec.

Remember to squeeze and be “tight” from head to toe!

Straight Leg Bridge Hold

Core Circuit

10 Min Gymnastics Core 2022

Ugh I love your cardio workouts! It’s my Saturday life line! The time just flies by. Thank you!!

Lindsey

Katie

Felt like I could compete in the Olympics! Cuz baby I'ma track starrrr!! 🥰

ENNY

Running/Cardio 12.9.22

Caroline

Killed me but LOVED IT 💪🏼🤍 felt soooo strong midway and towards the end, almost cried out of joy 😅

Heba

Guys guys guys this was brutal. I decided to make this workout into 4 sets instead of 8 so I ran for 3 minutes, 20 push press, 10 walking lunges and so on and when I was done I had to lay down in the middle of the gym 🤣🤣. Don’t get me wrong this was fun and I loved it but it is not easy.

Nada Alabbar

Cardio/Strength 11.23.22

Absolutely love your cardio workouts! The intervals go so fast and I like having non running options. At 5 months pp the elliptical is perfect! Thank you!!

trying to get more into running and tried this one today!💪🏼

Brianna

Running/Cardio 11.21.22

🥵💯💥🔥🥰 my favorite ab burner combo 😅

Charlotte

Michelle 

Kiki

10 Min Core 11.7.22

Courtney

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

Katie Hughes

Erin

3-9 Min Stability  Ball Core 11.3.22

Alexandra Lins

taylor

wesley

20 Minute Core 11.1.22

It was good, especially the first few weighted exercises!

Jenna

1 set of this and I’m done! lol I’ve been trying to strengthen my core for awhile and I hate it. But I love this workout! I try to end my workouts with this one. Soon I’ll have a stronger core.

Chelsi

Great core workout. My abs are on 🔥🔥🔥

Shanele

12 Min Core Circuit 10.13.22

Perfect Saturday workout! I love how easy your cardio workouts are to manage on any machine or cardio exercise!!

Didn't skip the sprints 👍 but need to push myself harder 👎 wasn't my best effort towards the end, let the heat get to my head and let up... I know I could have given it more. Love this workout because it's not just physical but mental!!!

Running/Cardio Workout 9.30.22

Great quick little finisher. Ofc sound and instructions but I know this was years ago.

Abby Colston

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

Emily Storm

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

Larissa

3 Min Core Circuit 9.27.22

As always, love your cardio workouts! Got it done on the eplitical!

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.

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 🤣🤣

Sumaiya

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!

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! 👌

Running lifting challenge 7.27.22

Did the 10 reps and modified some and I’m dying on the floor. So good! 😂👏

Maggie

15 Min Core 7.2.22

Sprint pace is getting faster 🔥 really focusing on bringing my heart rate back down on the easy run and accepting a slower pace if necessary. It's paying off bc i feel faster!!

Came back after the hell she (this week) gave me earlier this week.... crushed it!!! Really into the quick burst runs/cardio right now, more please!!

Head wasn't in it, felt really hard today. Not my best effort. Did the first interval and then switched to an EMOM. Tomorrow will be better.

Running/Cardio 5.23.22

Really had to push the last 2 minutes of each set - was very in my own head. But even still, I increased speed each time amd fought thru. Reminding myself hard summer runs will make for a faster fall. My mind needed the win today.

The last 8 kicked my ass, let the mental fight win with 2 minutes left. Disappointed but know I can do it. Saving to do again in the near future!

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.

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

Allegra Agabian

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

Running/Cardio 4.20.22

5/5 but ☠️ want to hate it but I can't 😂
Freaking hard, like really freaking hard.

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

Running/Cardio 4.13.22

☠️☠️☠️
Got 4×1min in before I had to call time. Definitely want to get all 8 next time - need to give myself the minutes to be able to. The 4min felt like forever! Worked up a sweat and feeling it!

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

Went for 30 minutes, and I felt good, so finished at 4 miles! Body needed something simple today and once we got into a rhythm it felt GOOD!

30 minutes on the bike! 10 minute full body circuit after.

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!

Cady

Lacey

Running/Cardio 3.23.22

Set a 35 minute timer and increased speed .2mph at the end of every song instead of 5min. Was trying to not focus on time and just run - definitely worked!! Coming back to this soon and starting at a faster pace 😈

Still getting my legs back after a week at sea - had to go slow down but still nice and sweaty/got the heart going!

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

Running/Cardio 3.9.22

FL humidity made this way harder than previous times, reminding myself that hard summer runs make for a faster fall.

Carina

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

Averee

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

Little by little until my new hip can heal

Molly

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!

9 Minute Core Circuit 2021

Jackie

Loved hearing your encouragement and reminders to maintain core

Annika Pollack

Lorena

Live 5 Minute Core 2021

Great and short core workout after cardio!

6 Min Core Circuit 2021

Love this one! so much mind muscle connection for me!

Brittney Howell

This was great. Very clear demonstrations and descriptions. Thank you!

It’s not so much an improvement on this one - it’s just a hard one for beginners

Olivia

20 Min Obliques and TVA 2021

5 Min Abs, obliques & core 2020

9 Min Core Circuit 2020

Love this one for really trying to focus of improving my core/pelvic floor

Ashley

I love this one, I need to work on my form though, still haven't got it quite right

Marie

This is hard to do mentally, I think I need to slow down because my breathing went out the window and it was just belly breathing/chest breathing. 
Do you squeeze both knees together?

6 Min Inner Core + Hip Work 2020

Jasey McArthur

My abs are on fire!!! Loved doing this as a finisher

5 Min Ab Burnout 2020

10/10 I’m two year post partum and have been trying to find something that I can FEEL engaging my core correctly and THIS IS PERFECT 💕

10 Min Gymnastics Core 2022

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