Name: Playbook - Hannah Bower - 12 Min Core Circuit 10.13.22
Uploaded: 2024-03-06T20:30:23.491Z
Duration: 12 min
Description: 12 Min Core Circuit 10.13.22

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!

Keri

Alexandria

Killer a workout. I hate abs but I liked this!

Did this two times through because time was limited but loved the challenge of all the moves. Thanks for always showing proper form 🥰

Jillian

Kara

Morgan

I only did two rounds because that's what I had time for. But I also haven't slept much in several days so I slept in some. I felt good enough to do a quick core workout. Short 4 hour work day then off tomorrow so I'll be able to rest more today. Feeling pretty good today so far!!! 👊😘

Lindsay

I couldn’t ruin my streak of over 90 weeks so I made myself do a half ass core routine with the flu 😂 now I’m gonna sleep 😩

Brenna

Emily

Kiki

Brittney Howell

Kati

Did about 2 and half rounds as a finisher to my leg day 💪🏻

Tiana

Kirsten

Kendra

Tenneh

So freaking good! Abs were on fire!!!! 🥲🥲 Been a hot minute since I did a core workout

Sumaiya

Nadiia

Katie

Honestly didn’t know I could get so breathless with this 😬 got one and a half of side planks off my bottom knee though!! Woot woot

Paula Kane

Anna luise

Ashley

All you will need is your body and an optional weight.

It should take approximately 3 minutes a round (time can vary). 

You’ll have 1 minute rest before starting again.

All you will need for this circuit is your body and an optional weight.

This one burns 🌶

It should take approximately 3 minutes a round, but rest as you need!

Modifications: remove the weight or place your feet on the ground.

Form: 
-Engage your core 
-lift your knees to 90 degrees in the air
-squeeze your knees together to engage your inner thighs 
-do not strain your neck to lift your shoulders, engage your core 
-watch for signs of breadloafing/coning.

Feet Elevated Crunch

Modifications: remove the weight or bend your knees 

Form: 
-Engage your core 
-lift your legs directly straight to the ceiling
-squeeze your knees together to engage your inner thighs 
-do not strain your neck to lift your shoulders, engage your core 
-watch for signs of breadloafing/coning.

Toe Touches

1 Rep= 1 right leg lift + 1 left leg lift + both legs 

Modifications: only lower and lift one leg at a time (remove the both legs at once), have one leg on the ground at a time, limit range of motion 

Form: 
-Engage your core 
-lift both your feet straight in the air 
-squeeze your knees together to engage your inner thighs 
-lower one leg down to just above the ground at a time 
- if you can, lower both legs at once 
-do not strain your neck to lift your shoulders, engage your core to lift your shoulders off the ground 
-watch for signs of breadloafing/coning.

Alternating Leg Lifts

This movement is much harder than it looks, you should only be getting a few inches off the ground and you should feel it in your lower abdomen

Modifications: place your legs on a wall, or place one foot down on the ground only as much as you need 

Substitutions: marches, half deadbugs, or any core of your choosing

Form:
-lay on your back and extend your feet in the air 
-place your hands flat on the ground by your sides
-engage your core 
-use your core and hip flexors to lift your glutes 1-2 inches off the ground 
-do not swing your feet, they should stay directly overhead

Butt Lift

Right side for now; don’t worry we will get to the left! 

Modifications: place your bottom knee on the ground for more support, limit range of motion on the twist 

Form:
-start in a side plank position with your core engaged 
-keeping your hips driving upward twist your top elbow down to the ground 
-using your obliques straighten back to side plank position.

Right Side Plank Twist

Reps are per side.

Two variations are shown: you can keep your feet on the ground or lift both up for a challenge.

Form:
- lay on your back with your feet on the ground
-place one foot in a figure 4 across your thigh 
-lift up in a crunch and then you twist to meet your elbow and opposite knee.

Cross Body Crunch

Modifications: place your bottom knee on the ground for more support, limit range of motion on the twist 

Form:
-start in a side plank position with your core engaged 
-keeping your hips driving upward twist your top elbow down to the ground 
-using your obliques straighten back to side plank position.

Left Side Plank Twist

Reps are per side 

Modifications: place your knees on the ground or elevate your hands to a bench 

Substitutions: plank shoulder taps 

Form: 
-Start in a plank position 
- core engaged, hips square to the ground 
-no arching of the low back or butt spiked in the air 
-slowly lift one elbow at a time and bring it to your chest 
-alternate between elbows

Plank Elbow Lifts

Modifications: alternating arm and leg Superman lifts, limit range of motion 

Form
- 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

Superman snow angels

Core circuit 10.13.22

12 Min Core Circuit 10.13.22

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!!!

Molly

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

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

Veronique

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

10 Min Core 11.7.22

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

Beatrice

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!

12 Min Core Circuit 10.13.22

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