Deep + Superficial Core Burner

Circuit x 2

This targets both the deep core and superficial abdominals and obliques. Deep core is important to train for support and stabilization before moving onto heavier lifts and zip the superficial abs in tight.

ULT
Bird Dog to Crossbody Crunch
reps 10 per side
Rest 45-60s
Set Reps Rest
1 10 per side 45-60s (h:m:s)
2 10 per side 45-60s (h:m:s)
ULT
Plank Ankle Reaches
reps 10
Rest 45-60s
Set Reps Rest
1 10 45-60s (h:m:s)
2 10 45-60s (h:m:s)
UMT
Side Plank with Dip & Cross Crunch
reps 8 R
Rest 45-60s
Set Reps Rest
1 8 R 45-60s (h:m:s)
2 8 R 45-60s (h:m:s)
ULT
Reverse Table Top Knee Drive
reps 10
Rest 45-60s
Set Reps Rest
1 10 45-60s (h:m:s)
2 10 45-60s (h:m:s)
UMT
Side Plank with Dip & Cross Crunch
reps 8 L
Rest 45-60s
Set Reps Rest
1 8 L 45-60s (h:m:s)
2 8 L 45-60s (h:m:s)
ULT
V Ups
reps 8
Rest 45-60s
Check the video for regressions and progressions up to advanced. Stay at your level until you've mastered it. You'll otherwise end up doming your abs or using momentum, which trains your neuromechanical pathways to do it wrong.
Set Reps Rest
1 8 45-60s (h:m:s)
2 8 45-60s (h:m:s)
UMT
Crossbody Crunch
reps 10
Rest 45-60s
Set Reps Rest
1 10 45-60s (h:m:s)
2 10 45-60s (h:m:s)
UMT
Russian Twist
reps 10
Rest 45-60s
Set Reps Rest
1 10 45-60s (h:m:s)
2 10 45-60s (h:m:s)
Alternating Dead Bugs
reps 10
Rest 45-60s
Check video for form notes
Set Reps Rest
1 10 45-60s (h:m:s)
2 10 45-60s (h:m:s)