June 14-20 Core Workouts

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

10 Minute EMOM

  1. 15 x Lean Back Leg Raise OR Single Leg Hollow Rock
  1. 45 seconds x Knee Tuck Plank Tap OR  Knee Plank

Intermediate

10 Minute EMOM

  1. 15 x  Single Leg V Up OR Single Leg Tuck Up
  1. 60 seconds x Plank OR  Knee Tuck Plank Tap

Advanced

10 EMOM

  1. 15 x V Up OR  Tuck Up
  1. 60 seconds x  Plank

Week 13 Day 2

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

Every 30 seconds x 4 sets

  1.  4 x  Dragon Fly OR Straight Leg Balance +  Leg Reach Up x 8
  1.  10 x Elbow Jack OR Plank x 20 seconds
  1. 20 seconds x Hanging Tuck Raise OR V Up
  1. 20 seconds x Knee Tuck Plank Tap OR  Knee Plank

Intermediate

Every 30 seconds x 4 sets

  1.  4 x Strict Knee To Elbow + L Negative OR Hanging Leg Raise x 8
  1.  12 x Elbow Jack OR Plank x 20 seconds
  1. 20 seconds x Hanging Leg Raise OR Kipping Knee To Chest
  1. 25 seconds x Plank OR  Knee Tuck Plank Tap

Advanced

Every 30 seconds x 4 sets

  1. 4 x  Strict Toes To Bar OR Strict Ankles To Bar
  1. 15 x Elbow Jack
  1. 20 seconds x Kipping Toes To Bar OR  Single Leg Toes To Bar
  1. 25 seconds x Plank

Week 13 Day 3

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

Every 30 seconds x 6 minutes

  1. 15 x Straight Leg Crunch    
  1. 12 seconds x Single Leg L Sit OR Flutter Kick
  1. 6 x Hollow Body Press to Floor OR Tuck Rock

Intermediate

Every 30 seconds x 6 minutes

  1. 18 x Straight Leg Crunch   

 

  1. 12 seconds x  L SIt OR Tuck Tap + Extension
  1. 8 x  Hollow Body Press to Floor

Advanced

Every 30 seconds x 6 minutes

  1. 18 x Straight Leg Crunch    
  1. 12 seconds x L Sit Flutter Kick OR  L SIt
  1. 6 x Hollow Body To L Sit On KB

Week 13 Day 4

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

Every 30 seconds x 3 sets (3 Minutes)

  1. 15 seconds x Tuck Tap OR Hollow Body Hold
  1. 15 x Single Leg Hollow Rock OR  Tuck Rock 

Every 30 seconds x 3 sets (3 Minutes)

  1. 15 seconds x Hanging Tuck Hold OR  Boat Pose
  1. 15 x Crunch 

Every 45 seconds x 2 sets (3 Minutes)

  1. 10 seconds per side x Side Lying V Up
  1. 30 seconds x Knee Tuck Plank Tap OR Knee Plank

Intermediate

Every 30 seconds x 3 sets (3 Minutes)

  1. 20 seconds x Single Leg L Sit OR Tuck Hold
  1. 16 x Hollow Rock OR Single Leg Hollow Rock

Every 30 seconds x 3 sets (3 Minutes)

  1. 20 seconds x Hanging Single Leg L Sit OR Hanging Tuck Hold
  1. 20 x Crunch 

Every 45 seconds x 2 sets (3 Minutes)

  1. 15 seconds per side x Side Lying V Up
  1. 35 seconds x Elbow Jack OR Plank 

Advanced

Every 30 seconds x 3 sets (3 Minutes)

  1. 25 seconds x L Sit OR Tuck Tap + Extension
  1. 16 x Hollow Rock

Every 30 seconds x 3 sets (3 Minutes)

  1. 25 seconds x Hanging L Sit OR Hanging Tuck To Extension
  1. 20 x Crunch 

Every 45 seconds x 2 sets (3 Minutes)

  1. 20 seconds per side x Side Lying V Up
  1. 40 seconds x Elbow Jack

Week 13 Day 5

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

6 Minute EMOM

  1. 35 seconds x Straight Leg Bottom Balance
  1. 12 per side x Side Plank Bounce
  1. 30 x Straight Leg Crunch

Intermediate

6 Minute EMOM

  1. 40 seconds x Straight Leg Bottom Balance
  1. 16 per side x Side Plank Bounce
  1. 35 x Straight Leg Crunch

Advanced

6 Minute EMOM

  1. 45 seconds x Straight Leg Bottom Balance
  1. 16 per side x Side Plank Bounce
  1. 40 x Straight Leg Crunch

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