Name: Playbook - Sami Bossert - Intense core - home or gym (40 minutes)
Uploaded: 2023-03-01T18:04:10.453Z
Duration: 40 min
Description: Intense core - home or gym (40 minutes)

Heather

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

Hailey

Great combo of intense move to get the cardio high up and then less intense exercises that are targeting the core very deeply. Great workout 🔥👍🏼

Sarah

Superset 3 x 40sec on/ 20sec off
- Fb mountain climber half burpee x box jump
- Fb alternating ball slams

Superset 3 x 40sec on/ 20sec off
- Fb v toe tap with ball squeeze 
- Fb reverse crunch with ball squeeze 

Superset 3 x 40sec on/ 20sec off
- Fb oblique crunch with ball squeeze 
- Fb bear plank shoulder tap with ball squeeze 

Superset 3 x 30sec on/ 30sec off
- Lower body russian twist stretch 
- Cat cow stretch

- Find a plank with hands on an elevated surface 
- Run knees in 2x and jump into squat/half burpee position 
- Jump squat onto elevated surface and back down to return to plank 
- Keep spine in neutral and core activated throughout

FB - mountain climber x half burpee x box jump

- Holding a ball, find a deep squat 
- Lift the ball in a circular motion to one side 
- When you get the ball above your head, slam it down to the ground 
- Repeat this action on the other side 
- Perform with precision and speed

FB - alternating ball slams

Superset

- Squeeze ball in between knees and lean back to a 45 degree angle from the floor 
- Actively pull navel to spine and reach arms forward as you extend one leg towards the ceiling and then the other 
- Make sure to squeeze the ball and activate the core to protect your lower back

FB - V toe tap with ball squeeze

- On back, lift knees to a 90 degree angle and squeeze ball 
- Lift shoulder blades off the ground and press lower back onto the ground 
- Lower feet about 6" towards the ground and bring them back to start, keeping the abdomen engaged

FB - reverse crunch with ball squeeze

- Squeeze ball in between knees and lay on side 
- Lengthen the supporting arm on the ground 
- As you squeeze the ball, crunch up and squeeze into upper oblique as you look in a diagonal line towards the ceiling 
- Feel free to place your top hand on your oblique so you can actually feel your muscle activate

FB - oblique crunch with ball squeeze

- Start in quadruped and huge a pilates ball in between knees 
- Hovering knees about an inch off the ground, actively pull the navel to spine 
- Tap opposite shoulder with hand (alternate sides) 
- Try to keep your hips as still as possible

FB - bear plank shoulder tap with ball squeeze

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Lower body russian twist stretch

- Start with a neutral spine in quadruped 
- On an inhale, arch back as you look up (try to release your belly as it fills with air) 
- As you exhale, tuck the pelvis under, look at bellybutton and curve through the spine

Cat cow stretch (prenatal)

Intense core - home or gym (40 minutes)

That lateral hop with the twist is a killer 🔥 🥵

Kate

Joleana 

Marieke

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 ❤️❤️❤️

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]

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

Intense core - home or gym (40 minutes)

Community

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