Name: Playbook - Juli Bauer Roth - 12-Minute Abs
Uploaded: 2024-02-24T21:26:48.214Z
Duration: 12 min
Description: 12-Minute Abs

Let’s GET IT with this core starter or finisher!! This workout has 2 parts - the first circuit is all about slow and controlled. You’re thinking about engaging your core throughout every movement and breathing properly. This circuit isn’t about number of reps, it’s about how deep you feel it throughout each 30 seconds. Then once you move on to the next circuit, this one is all about speed! Yes, your form should still look great, I just want you to move quicker than the first circuit. The goal for the entire workout is to work for all 30 seconds without resting. Move from one movement to the next then rest after each round is complete. Enjoy!!

3 rounds:
:30s deadbugs
:30s bicycle crunches
:30s lying leg raises
:30s rest

3 rounds of:
:30s plank Jack shoulder taps
:30s spider mountain climbers 
:30s burpee pops
:30s rest

3 rounds:
:30s deadbugs
:30s bicycle crunches
:30s lying leg raises
:30s rest

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Deadbugs

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Slow & Steady Starter

3 rounds of:
:30s plank Jack shoulder taps
:30s spider mountain climbers 
:30s burpee pops
:30s rest

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump your feet out and at the same time, lift your right hand to your left shoulder. As you jump your feet back in, bring both hands down to the ground, then repeat with jumping your feet out and left hand up to your right shoulder

Plank jack shoulder taps

- Start in a high plank position with one leg extended and the other leg bent, foot just outside your hands
- Jump switch your feet back and forth for time or reps

Spider mountain climbers

- Place your hands on the floor
- Hop back bringing your body to a high plank
- Jump your feet up and tuck your knees to your chest
- Kick your feet back out to Land back in high plank 
- Hop forward landing and stand up
- Jump up, bringing your hands together overhead
- Increase speed as you feel comfortable

12-Minute Abs

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