Name: Playbook - JTM FIT - The Functional Core | Wk5 | Sun
Uploaded: 2024-03-27T11:08:07.200Z
Duration: 20 min
Description: The Functional Core | Wk5 | Sun

1 year later and still can only get to 11 minutes. Maybe next year

Stephen De Los Rios

Mike

Workout Duration: 15-20 minutes

Equipment Needed: Workout mat

WARM UP: Perform the 3 exercises below for 30 seconds resting 15 seconds in between exercises. Do 1 set.

1. Tuck Ups
2. V Ups
3. Hollow Body Hold

WORKOUT: Death By Core EMOM
An EMOM stands for Every Minute On the Minute. Start a timer. Perform the prescribed reps of each exercise as fast as possible while maintaining excellent technique. Perform 1 V Up, then 1 Tuck Up, then a 10 second Hollow Body Hold. If it takes you, let's say 15 seconds, then you will have 45 seconds to rest before the next minute starts. Once the next minute starts, you will do 2 V Ups, then 2 Tuck Ups, then a 10 second Hollow Body Hold. If that takes you 20 seconds then you will have 40 seconds to rest before the next minute starts. Continue to add 1 rep to the V Up and Tuck Up every single minute. The Hollow Body Hold will always be 10 seconds every round. That doesn't change. Every round will get harder and you will have less time to rest as time goes on. Once you cannot perform the prescribed reps/time in the minute, the workout is over.  How many minutes can you go for?! Share your time in the comments below!

1. V Ups
2. Tuck Ups
3. Hollow Body Hold x 10 Seconds

WARM UP: Perform the 3 exercises below for 30 seconds resting 15 seconds in between exercises. Do 1 set.

1. Tuck Ups
2. V Ups
3. Hollow Body Hold

- Lying with arms and legs extended and with your lower back pinned to the ground 
- Crunch up, tucking your knees to your chest
- Touch your hands together under your legs to ensure full range of motion on every rep
- Extend back out to starting position with control 

Modifications: if you can’t touch your hands under your leg, reach for your ankles or shins instead

Tuck-ups

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Raise your legs and your upper body off the floor, reaching for your toes 
- Lower yourself back to starting position with control and try not to use momentum

Modifications: don’t hold the hollow hold. Still pin your lower back to the ground but place your feet on the ground in between reps. You can also leave your upper half mostly on the ground and lift your legs towards you and then reach for the toes

V-ups

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

Warm up

WORKOUT: Death By Core EMOM
An EMOM stands for Every Minute On the Minute. Start a timer. Perform the prescribed reps of each exercise as fast as possible while maintaining excellent technique. Perform 1 V Up, then 1 Tuck Up, then a 10 second Hollow Body Hold. If it takes you, let's say 15 seconds, then you will have 45 seconds to rest before the next minute starts. Once the next minute starts, you will do 2 V Ups, then 2 Tuck Ups, then a 10 second Hollow Body Hold. If that takes you 20 seconds then you will have 40 seconds to rest before the next minute starts. Continue to add 1 rep to the V Up and Tuck Up every single minute. The Hollow Body Hold will always be 10 seconds every round. That doesn't change. Every round will get harder and you will have less time to rest as time goes on. Once you cannot perform the prescribed reps/time in the minute, the workout is over. 
1. V Ups
2. Tuck
3. Hollow body hold

Death By Core EMOM

The Functional Core | Wk5 | Sun

I think that is the best workout if you feel really tired today.

Rudenko

Roxane

The Functional Core | Wk5 | Mon

The Functional Core | Wk5 | Wed

Anya

Xavi

The Functional Core | Wk5 | Fri

The Functional Core | Wk5 | Sat

The Functional Core | Wk6 | Mon

These are great. Unconcentional and effective. It feels like more then just core in 20 mins

Wally Longo

The Functional Core | Wk6 | Wed

Love all your core workouts, awesome 😀

The Functional Core | Wk6 | Fri

The KB Russian twist with V up and the iso lunge side twists got me good!!

Susan Hamilton

The Functional Core | Wk6 | Sat

I made it to 10 reps! Started out very easy then got challenging, very sneaky workout that will get you!

The Functional Core | Wk5 | Sun

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