6 exercises - 3 circuits - 1:20 work - 15 seconds rest - 40 second cycle rest after 6th exercise

1. Hollow hold punches
2. Plank passes
3. Kick sits
4. Full extension hand to toes
5. Single arm crunch twists
6. Banded vsit steps

6 exercises - 2 circuits - 1:50 seconds work - 20 seconds rest - 50 second cycle rest after 6th exercise

1. Crawl out, triple up down
2. V-sit pass under
3. Renegade plank, alternate limb lifts
4. One arm press x crunch
5. Hollow weighted roll
6. Oblique pulls, around the world

6 exercises - 3 circuits - 1:20 work - 15 second rest - 45 second cycle rest after 6th exercise

1. Farmer high knee, mountain climber
2. Weighted leg lifts
3. Mountain climber, explosive jump
4. Full get up’s
5. Weighted crunch, scissor kicks
6. Ivana legs :)

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 40 second cycle rest after 6th exercise

1. Halo’s 😇
2. Weighted side plank
3. Weighted full extension crunch
4. Flutter kicks, v-sit crunch
5. Crawl out, double hand hop back
6. Standing toe kicks, high knee’s

Finish with 2 minute...

4 exercises - 4 circuits - 45 seconds work - 10 second rest - No cycle rest

1. Keira’s Krunches
2. Plank double toe tap, high knee
3. Prisoner twists
4. Scissor kicks, reverse crunch

ENJOY!!!

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 40 second cycle rest after 6th exercise

1. Overhead passes
2. Single arm reverse lunge
3. Squat overhead press rotation
4. Hollow scissor kicks, one arm press
5. Plank tricep extensions
6. Leg, arm drops

2 minute push up challenge

6 exercises - 4 circuits - 45 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - 1. Flutter kicks 2. Alternate toe reach 3. Mountain climber

1. Tap back hop
2. V-sit overs
3. Hollow weight crunch
4. Plank shoulder, front taps
5. Hollow rolls...

6 exercises - 4 circuits - 45 seconds - 10 seconds work - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS 1. Single arm mini crunch 2. Renegade plank lifts 3. Slow/fast bicycle kicks

1. Leg lift climbs
2. Plank toe taps
3. Standing high knee twists
4. Extended arm reaches
...

4 exercises - 4 circuits - 45 seconds work - 10 seconds rest

1. Side to side twists
2. Dumbbell knee overs
3. Weighted arm extensions
4. Slow/fast bicycle

2 minute plank finisher!

6 exercises - 4 circuits - 45 seconds work - 10 second rest - 30 second cycle rest after 6th exercise

Start with 3 minutes of ABS - 1. Bicycle kicks 2. Laying down crosses 3. High knee tap backs

1. Overhead twists
2. Scissor kick press
3. Hollow flys
4. Lunge twists
5. Crunch claps
6. Macarena...

4 exercises - 4 sets - 45 seconds work - 10 seconds rest

1. Plank double tap
2. V-sit crunch
3. Renegade plank tap
4. Serbian twists ;)

Pair this with a 30 minute HIIT or double up with another 15 minute BANGER!

6 exercises - 4 circuits - 45 second work - 10 second rest - 30 second cycle rest after 6th exercise

Begin with 3 minutes of ABS 1. Standing twists 2. Full get up’s 3. Scissor kicks

1. Kick sits
2. Assisted leg up twists
3. Overhead extension
4. Full sit up
5. Side plank pulses
6. Plank knee...

4 exercises - 4 circuits - 45 seconds work - 10 seconds rest

1. Tanya’s sliders!!
2. Slow/fast mountain climbers
3. Slider up and downs
4. Single arm mini crunch

WOW! Hard!! 🤗

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Gorilla crawls
2. V-sit crunches with single arm press
3. Banded v-sits
4. Oblique twist raises
5. One foot plank
6. Butterfly sit ups

5 minute extreme endurance - 1 minute per exercise
J...

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. 10x jumping jack , 10x toe kicks
2. Plank double toe tap
3. Weighted mini crunch
4. Dumbbell over knee
5. Mountain climber 4xslow 10xfast
6. Windshield crunches

3 minute extreme endurance ...

6 exercises - 3 drop sets - 1:30/1:00/45 work - 12 seconds rest with 32 second cycle rest after 3rd set.

1. Leap frog, sprints
2. Alternate toe tap
3. Squat jumps
4. Knee crunch
5. Plank step ups
6. Slow animal crawls

3 minute extreme endurance 1. Low later steps 2. Mini squat jumps 3. High kne...

6 exercises - 3 circuits - 1:10 work - 15 seconds rest - 45 second cycle rest after 6th exercise

1. Half burpee
2. Roll ups
3. Explosive high knee
4. Butterfly sit up
5. Reverse lunge twist
6. Plank twists

3 minute extreme endurance or as many push ups in 3 minutes.

1. Kick sits - 2. Jump ...

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Dumbbell swing, high knee
2. Leg twist, butt up
3. Animal crawls
4. Plank dumbbell ab slides
5. Slow, fast bicycle kicks
6. Plank down ups

3 minute extreme endurance challenge 1 minute per...

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Shuffle taps
2. Stiff leg deadlift, curl press, double high knee
3. Crunch pulses
4. Alternate knee to elbow
5. Plank into squat stance
6. Reverse burpee, butt up

Finish with 3 minutes of...

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 seconds of rest after 6th exercise

1. Shuffle taps
2. Sit up, crab extension
3. Twisters, high knee cross
4. Weighted oblique pull, knee to elbow pull
5. Weighted twist raise
6. Plank reach pause

2 minute bicep curls for the fi...

6 exercises - 4 circuits - 1:00 work - 12 seconds rest - 40 seconds cycle rest after 6th exercise

1. Sprint twists
2. Bird dogs
3. Lateral bear walks
4. Reverse burpee
5. One arm beast holds
6. Around the worlds

Finish with a 2 minute wall sit ;)

30 Minute core focused HIIT workout

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 second cycle rest after 6th exercise

1. Jumping jacks, standing toe tap
2. Full extension sit up
3. Macarena planks
4. Full get ups
5. Sprint twists
6. Super duper slow bicycles ;)

Finish with...

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 seconds of rest after 6th exercise

1. 10x shuffles, 10x high knee
2. Laying down toe taps
3. Speed bicycle kicks, full sit up
4. Serbian twists
5. Standing X taps
6. Weighted crab taps

Finish with a 2 minute challenge 1. Rear de...

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Side to side hop, high knee cross
2. Dumbbell full up/down
3. Walk out, 10 mountain climber
4. Side planks 5/side
5. Crab taps
6. Full sit up, weighted twist

To end this core workout pick...