Name: Playbook - Semir Jasarevic - Core circuit workout 🔁
Uploaded: 2024-02-06T20:31:01.884Z
Duration: 10 min
Description: Core circuit workout 🔁

CORE CIRCUIT:
1. Knee Hug Crunch
2. Plank Pull Through
3. V-Ups
4. Sit Throughs
5. Bicycle Crunch
6. Overhead Kettlebell Carry (with the heaviest weight)

Perform the exercises in this core workout back-to-back in a circuit format for the reps/time prescribed with minimal rest in between. I want you to challenge yourself but make sure that you are moving with intension and performing the exercises with quality form. Rest for 1-2 min after completing each circuit, then move on to the next round.

Complete 2-3 rounds with the exercises below, rest 1-2 min after each round:

1. Knee Hug Crunch x 15 reps
2. Plank Pull Through x 10 reps each side
3. V-Ups x 12 reps
4. Sit Throughs x 8 reps each side
5. Bicycle Crunch x 30 sec
6. Overhead Kettlebell Carry x 30 sec (with the heaviest weight)

- 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

- 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 with your legs and arms extended 
- Raise your legs and upper body, reaching both hands to your feet
- Lower back down with control

V-Ups

- 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
- Rotate to one side and kick the bottom leg through as you bring your hand to your chest
- Return to bear plank position and repeat to the opposite side

Sit Throughs

- 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

- Start with a kettlebell in each hand with arms locked out overhead
- Make sure to keep your ribs pull down and do not arch your back
- Step forward and begin walking
- Keep your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

Overhead Kettlebell Carry

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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!

Core circuit workout 🔁

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