Name: Playbook - Sami Bossert - HIIT Core - Gym - Advanced [20 minutes]
Uploaded: 2023-03-01T18:04:10.263Z
Duration: 20 min
Description: HIIT Core - Gym - Advanced [20 minutes]

That lateral hop with the twist is a killer 🔥 🥵

Kate

Joleana 

Marieke

amazing workout. Felt my shoulders on fire as well 👍🏼

Joss

Perfect add on to the 4 day program-I’m a 5x a week kinda gal!

Cassey

Madeline

Samantha

The sweat 💦💦💦 Speaks by itself as of how amazing this workout is 💣💥

Sarah

Chanel

Great wo. Have to work up to the timing bc I had to REST between sets

This one is fun and intense !! 👊🏼

You can do 1 or 2 warm up sets with Exercise #1 and then really add a good amount of weight for your 3 good sets. 

Then you’ll finish with a fabulous giant set incorporating some cardio and some full body focus into the mix.

To my home exercisers, you’ll see a HOME option using just the BOSU ball and stability ball (cable no necessary)

EQUIPMENT: 
• Cable + cable rope
• BOSU ball
• Stability / Swiss Ball

• From a high pulley grip rope just forward of your face
• Roll your ribs towards your hips engaging your abs
• Bring your elbows towards your knees
• Slowly return back to starting position

Cable crunches

Clearly, you all know by now I love these giant circuits !! These help minimize your rest times in between exercises but gives your muscles a break because you’re working different muscles in different ways with each move. 

All of this means = more efficient workouts and that’s what we’re here for !!

Needed a new name for this 4-move exercise !! 
• Place hands on the firm side of the bosu ball (circular side on the ground) 
• In a plank position, jump both feet out into a wide stance and jump them back in quickly - all while maintaining the plank position and keeping your core engaged 
• Next, pull in each of your knees like a mountain climber
• Then perform the same mountain climbers but twist your core so 1 knee tucks over to the opposite arm 
• Finish with a burpee and lift the bosu ball up over your head - all while keeping your core engaged

In conclusion:
1. Plank Hop 
2. Mountain Climber 
3. Twisted mountain climber 
4. Burpee with overhead lift

Plank Knock Out

BOSU Ball Plank Hop & Twist

3 moves in 1 ! 

• Lean on one side with one knee on the ground, hand directly under your shoulder
• With the top leg, straight out to your side
• With bent elbow, crunch to your side of the straight leg
• Immediately raise your straight leg up, crunching in your obliques (side of your core) and then lower your leg back down 
• Right after that, bend the knee of the straight leg and crunch your core, with your knee coming into your chest 

1. Side Crunch 
2. Straight leg kick up
3. Side Knee Tuck 

** don’t forget each side !! **

Oblique Crusher

• Place both feet on top of a large Swiss Ball 
• Position yourself on both hands that are wider than shoulder width apart 
• You’re now in a plank with feet on the ball 
• Core is engaged, keep legs straight as you squeeze your core and pull your feet (and the ball) closer to your arms, therefore pressing your butt up to the ceiling 

Modification : bent knees instead of keeping them straight during the movement —> this version is shown in the postpartum core workout this week

Swiss Ball Pike

More Than Core Circuit

HIIT Core - Gym - Advanced [20 minutes]

Haylie H

HIIT Core - Home - Advanced [20 minutes]

Amazing complément after a 12 minutes Tabata workout 💪🏽🔥🔥🔥🔥🔥🔥

I didn’t realize how much I would use my abs during the clams. Good booty and quad workout in addition to core!

I really enjoyed the more structured app you previously had. I do not feel the workouts are detailed and are everywhere.

Jessica

Core at home (25 minutes)

Rebecca

Kristen

Core - No Equipment [15 minutes]

Amanda

Kelly

Love this circuit for my cardio/an workout days ❤️❤️❤️

Heather

Advanced Core - Swiss Ball [20 minutes]

Michael

Intense core - gym (30 minutes)

Great, challenging workout! Broke a sweat even!

Shesh !!! This one is a traitor workout ! The sweat is reaaaal 💥🔥🥵🥵🥵🥵
Loved it 🍫🔥

Core - Advanced - Swiss Ball [25 minutes]

Love this core workout. It’s a nice adjunct to my other cardio and strength training workouts as I prepare for my duathlons.

Great core workout! I realized doing this that my hips are super tight, so I needed to modify the last exercise with the leg lifts. I learned that I need to be working on more hip stretching and flexibility

Core - Intermediate - Swiss Ball [25 minutes]

I never swear when I did abs and yet here I am, a sweaty mess!

Hailey

Intense core - home or gym (40 minutes)

Barb

Full body with core focus - home - intermediate (45-60 min)

Amazing core workout. Added to my favorite. Will include this one every now and then in my workouts.

Advanced Core [20 minutes]

Move movements like squats, less plank based

HIIT Core - Gym - Advanced [20 minutes]

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