Name: Playbook - Semir Jasarevic - Tabata core blast 🔥
Uploaded: 2024-02-06T20:31:01.957Z
Duration: 8 min
Description: Tabata core blast 🔥

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!

Bailey

Perform each exercise below for 20 sec of work, followed by 10 sec of rest. Complete these exercises back-to-back in a circuit format for 4 rounds total. I want you to challenge yourself but make sure that you are moving with intension and performing the exercises with quality form.

Perform each exercise below for 20 sec of work, followed by 10 sec of rest. Complete these exercises back-to-back in a circuit format for 4 rounds total. I want you to challenge yourself but make sure that you are moving with intension and performing the exercises with quality form.

1. Sit Throughs – 20/10
2. Knee Hug Crunch – 20/10
3. Up Down Plank – 20/10
4. V-Ups – 20/10

- 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

- 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 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

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

Tabata core blast 🔥

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