Name: Playbook - Semir Jasarevic - Core circuit workout 🔁
Uploaded: 2024-02-06T20:31:01.979Z
Duration: 10 min
Description: Core circuit workout 🔁

CORE CIRCUIT:
1. Side Plank Dips
2. Knee Hug Crunch
3. Ab Wheel Rollout
4. Reverse Crunch
5. Front Plank

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. Side Plank Dips x 12 reps each side
2. Knee Hug Crunch x 15 reps
3. Ab Wheel Rollout x 10 reps
4. Reverse Crunch x 12 reps
5. Front Plank x 30 sec

- Lay on your side and position yourself on your bottom elbow and side of your foot
- Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core
- Lower your hips toward the floor, dipping your body
- Raise your hips back up to starting position
- Complete desired reps then repeat on the opposite side

Side Plank Dips

- 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

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

AB Wheel Rollouts

- 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

- Get into the plank position, face down with your forearms and toes on the floor
- Your elbows are directly under your shoulders and your forearms are facing forward
- Your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending
- Hold this position for the recommended time

Front Plank

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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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