Name: Playbook - JTM FIT - 10-15 Minute CORE Complex #1
Uploaded: 2024-03-27T11:08:07.449Z
Duration: 15 min
Description: 10-15 Minute CORE Complex #1

Adrian

Monic

Serena

Those flutter kick finishers will finish ya. 😩

James

David

Luke

A complex is when you perform multiple exercises back to back with no rest in between exercises. So, perform all reps of one exercise before moving onto the next. Once you have finished the last exercise, rest 60-90 seconds. Do 4-5 sets.

-DB Tuck Ups x 10
-DB Toe Touchers x 10
-DB Sit Up to Press x 10
-DB Hollow Flutter Kicks x 10 Seconds

- Start in the hollow position holding the dumbbell. Feet together, toes pointed, quads flexed, lower back pinned to the ground
- Sit up while simultaneously bringing your knees into your chest 
- Reach for the toes/ankles squeeing your core
- Lower back to the starting position and repeat

Modifications: use lighter weight or just your bodyweight. You can also have your feet on the ground in between reps instead of holding the hollow position the whole time

DB Tuck Ups

- Begin in a supine position with arms and legs straight up
- Holding a single dumbbell
- Roll your shoulders off the ground and reach the dumbbell for your toes. Keep legs as straight as you can
- Keep upper back off the ground the whole time to keep core engaged
- Roll back down and repeat

Modifications: use lighter weight or just use your bodyweight. Bend you knees if needed

DB Toe Touchers

- Start lying on your back holding a dumbbell right about chest level
- Have a sight bend of the knees and dig your heels into the ground
- Sit up and press the dumbbell overhead while keeping tension on the abs
- Lower back down with control and repeat

Modifications: use lighter weight or just use your bodyweight. You can also place your heels against some heavy dumbbells so you can use your legs for a little or assistance

DB Sit Up to Press

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended at eye level 
- Alternate lifting one leg and lowering the other while maintaining a strong hollow position

Modification: use lighter weight or just use your bodyweight. If you’re just using your bodyweight, you can also keep your hands to your sides or put your hands under your butt to support your low back while you perform the movement

DB Hollow Flutter Kicks

10-15 Min CORE Complex #1

10-15 Minute CORE Complex #1

I am sore even while I cheat, it’s says a lot about the workout

Brandon

Incredible abs workout, really  painful  😭😭😭

Jonathan

20-30 Min AB Workout #1

Renata

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Melina

Quick and effective but not everyone will be able to finish it properly 😂

Ideal if you don’t have time or are to tired to work on your abs !

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Markus

Pedro

Gabrio Lima

8 Minute TABATA Mash Up #1

Everything amazing as always. This app is getting better and better. Great Work Dude🤙

6 Minute ABS AMRAP #1

Omg LOOKS so easy 🙂‍↔️🥵🥵🥵🥵

Jo🌸

Rachel

AB Challenge #2

Fernando

10-15 Minute Core Complex #2

Maria

6 Minute AMRAP #2

Hard . Only made it thru 30 seconds of each but did two rounds

Anya

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Roxane

20-30 Min AB Workout #2

Straight arm sit ups are deceiving bastards.

6 Minute AB AMRAP #3

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8 Minute Tabata ABS #3

That’s so very hard! Barely managed 3 rounds. Was afraid to slip and sprain my wrists on the first exercise.

10-15 Minute CORE Complex #1

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