Name: Playbook - Semir Jasarevic - 9 min emom core workout ⏱️
Uploaded: 2024-02-06T20:31:01.965Z
Duration: 9 min
Description: 9 min emom core workout ⏱️

For this Every Minute on the Minute (EMOM) core workout, I want you to perform the recommended reps for each exercise at the start of every minute, then rest for the remainder of that minute before moving on to the next exercise. Repeat this process moving through the exercises in a circuit format for the prescribed time. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps you are doing for each exercise.

For this Every Minute on the Minute (EMOM) core workout, I want you to perform the recommended reps for each exercise at the start of every minute, then rest for the remainder of that minute before moving on to the next exercise. Repeat this process moving through the exercises in a circuit format for the prescribed time. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps you are doing for each exercise.

Set a timer for 9 min. Start by performing the first exercise inside the first minute for the prescribed reps, then rest until the next min begins.

MIN 1: Alternating V-Up Crunch x 10 reps each side 
MIN 2: Plank Pull Through x 8 reps each side
MIN 3: Knee Hug Crunch x 15 reps
MIN 4: Alternating V-Up Crunch x 10 reps each side 
MIN 5: Plank Pull Through x 8 reps each side
MIN 6: Knee Hug Crunch x 15 reps
MIN 7: Alternating V-Up Crunch x 10 reps each side 
MIN 8: Plank Pull Through x 8 reps each side
MIN 9: Knee Hug Crunch x 15 reps

- 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

- Place a weight on the ground to your side
- Reach under your body with your opposite hand, ensuring your hips don't rotate, and drag the weight to your other side
- Reverse the move with other hand, returning the weight to its original position

Plank Pull Through

- Lay down on the floor on your back with your arms and legs extended (hollow body position)
- Exhale and bend at your waist, tucking your knees to your chest and bringing the arms to “hug” your knees
- Inhale as you lower your arms and legs back to the starting position

Knee Hug Crunch

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9 min emom core workout ⏱️

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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!

9 min emom core workout ⏱️

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