Name: Playbook - Semir Jasarevic - 6 min core circuit workout 🔁
Uploaded: 2024-02-06T20:31:01.900Z
Duration: 6 min
Description: 6 min core circuit workout 🔁

Perform the exercises below back-to-back in a circuit format for 40 sec of work followed by 20 sec of rest for 6 min total. I want you to challenge yourself but make sure that you are moving with intension and performing the exercises with quality form. If you would like to adjust the difficulty, just simply increase, or decrease the interval time.

Perform the exercises below back-to-back in a circuit format for 40 sec of work followed by 20 sec of rest for 6 min total. I want you to challenge yourself but make sure that you are moving with intension and performing the exercises with quality form. If you would like to adjust the difficulty, just simply increase, or decrease the interval time.

Set 6 min on the clock and perform the exercises below for 40 sec of work followed by 20 sec of rest:

1. Reverse Crunch – 40/20
2. Bear Plank Shoulder Taps – 40/20
3. Alternating V-Up Crunch – 40/20
4. Up Down Plank – 40/20
5. Bicycle Crunch – 40/20
6. Hollow Hold – 40/20

- Lay down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor
- Your arms should be stationary for the entire exercise
- While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor
- Extend and lower your legs back to the starting position while exhaling

Reverse Crunch

- Start kneeling on all fours with wrists under your shoulders and knees under your hips
- Flex your toes, tuck your pelvis, lift your knees and hover approximately 1-2 inches off the ground
- Keep your back flat and core engaged and avoid sinking your shoulders or arching your lower back by continually pressing your palms into the floor
- Alternating sides, take one hand off the floor and touch the opposite shoulder

Bear Plank Shoulder Taps

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Alternating V-Up Crunch

- Start in a high plank position
- Walk your hands down into a forearm plank
- Reverse the movement back up to high plank 
- Switching your lead hand each rep (down, down, up, up) 
- Maintain a tight core and straight body positioning throughout the movement

Up Down Plank

- 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 Crunch

- Lie on the floor with your legs straightened and your arms extended behind your head
- Your feet should be together
- Exhale deeply and depress your ribcage
- Your lower back should flatten out against the floor and stay flush to the ground the entire time
- Once you feel that point of contact, lift your shoulders and legs off the ground
- Hold this position for desired time

Hollow Hold

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Whew this was a great way to end a cardio sesh! It’s easy to incorporate at home after an outside run/hot girl walk. I did 4 rounds in like 15 min and my abs are dead. Thanks for the videos, they really help figure out exactly how to engage the mom-tummy muscles!

6 min core circuit workout 🔁

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