Name: Playbook - BondFit . - Hollow Butterfly Circuit
Uploaded: 2023-12-30T21:21:29.388Z
Duration: 10 min
Description: Hollow Butterfly Circuit

Hitting lower and upper halves of the core. This helps you focus on the muscle groups one part at a time then put them together!

(Repeat 1-3 rounds)

- lay on back with arms and legs extended out
- keep upper body on the ground and just bring the legs up
- this is a slight crunch you are really focusing on using the lower core
- this is a different movement than a leglift because you are not closing much at the hips
- Think about rounding up and taking the tailbone under

Lower Half Crunch

- lay on back with arms and legs extended out
- keep feet on ground and just bring up or body up rolling through the core and bringing shoulders off the ground
- keep arms by ears and fully focus on just using the core to get up

Top Half Crunches

- Leon back with arms and legs fully extended
- crunch the body bringing the upper half and lower half up at the same time
- Focus on trying to round out your body and tuck that tailbone under

Hollow Ups

- crunch body up bringing arms and legs to a hollow hold
- Rock back-and-forth staying low and round

Hollow Rocks

- round your body and hold shoulders and legs off the floor 
- Keep your core engaged and your lower back on the floor
- The most advanced version is arms by the ears 
- Second level to help stay round is going to be arms by your side
- The basic version is to keep hands on floor or under your butt

Hollow body hold

Hollow Butterfly Circuit

It was hard but I just have no strength, I know it's gonna help it felt good.
I would recommend it 100%.

Sara

(ABS)olute killer. Will definitely be adding this ab burner to the end of my workouts.

Georgia

I can already tell that if I keep doing this every day that bars for me is going to become so much easier. This workout is awesome and I look forward to doing it everyday!!

Michaela

Ab Circuit (30 second intervals)

Not sure if you get the msg about your hair during the bosu crunches! First propper ab core workout for me in years; so in the coming days the answer maybe differ ;P I’ll keep it up tho!

LUKE

Cable Core

Alex

Laura

Pyramid Ab Challenge

This workout was a really good challenge! It didn’t feel overly exerting and I like how you can shorten the rest in between to make it harder if needed. I also liked how it didn’t need too much equipment which made it easier to do in a public gym (especially when it’s busy).

Hollow Butterfly Circuit

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