K2 Core July 5-11, 2021

Week 12 Day 1 

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. 

Time Duration & Equipment Needed:

  1. Pull Up Bar

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. 20 x Mountain Climber
  1. 10 x  Single Leg Pike Lift OR Lean Back Leg Raise

Every 30 seconds x 2 sets (2 Minutes)

  1. 30 seconds per side x Side Plank  switching continuous for the full 2 minutes 

Complete one set of: 

  1. 3 per side x Turkish Get Up – practice even just with your bodyweight if this is your first time. 

Intermediate

Every 30 seconds x 3 sets (3 Minutes)

  1. 20 x Mountain Climber
  1. 10 x  Single Leg Pike Lift OR Lean Back Leg Raise

Every 30 seconds x 2 sets (2 Minutes)

  1. 30 seconds per side x Side Plank  switching continuous for the full 2 minutes 

Complete one set of: 

  1. 3 per side x Turkish Get Up

Advanced

Every 30 seconds x 3 sets (3 Minutes)

  1. 20 x Mountain Climber
  1. 10 x Seated Pike Lift OR Single Leg Pike Lift

Every 30 seconds x 2 sets (2 Minutes)

  1. 30 seconds per side x Side Plank  switching continuous for the full 2 minutes 

Complete one set of: 

  1. 3 per side x Turkish Get Up

Week 12 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. 

Time Duration & Equipment Needed:

  1. Weight Belt
  2. Kettlebell

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

Beginner (No equipment needed)

Every 75 seconds x 3 sets ( 7:30)

  1. 45 seconds x Knee Tuck Plank Tap OR  Knee Plank
  1. 20 Yards x Suitcase Carry OR Side Plank x 30 seconds per side

Intermediate

Every 75 seconds x 3 sets ( 7:30)

  1. 45 seconds x Plank OR  Knee Tuck Plank Tap
  1. 20 Yards x Suitcase Carry OR Side Plank x 30 seconds per side

Plank Weight:

Men – 45/25 

Women – 35/25 lbs

Suitcase Carry Weight:

Men – 65/45

Women – 40/35 lbs

Advanced

Every 75 seconds x 3 sets ( 7:30)

  1. 45 seconds x Weighted Plank OR  Plank
  1. 20 Yards x Suitcase Carry

Plank Weight:

Men – 70/45 

Women – 45/35 lbs

Suitcase Carry Weight:

Men – 80/65

Women – 45/40 lbs

Week 12 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. 

Time Duration & Equipment Needed:

  1. Pull Up Bar

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

  1. 20 seconds x HHollow Body Press to Floor OR Tuck Rock
  1. 20 seconds x Tuck Tap OR Hollow Body Hold

6 EMOM

  1. 20 seconds x  Elevated Lean Back Leg Raise
  1. 30 seconds x Med Ball Tuck Up
  1. 40 seconds x  Single Leg Hollow Rock OR  Tuck Rock 

Intermediate

Every 30 seconds x 3 sets

  1. 20 seconds x Hollow Body Press to Floor
  1. 20 seconds x Single Leg L Sit OR Tuck Hold

6 EMOM

  1. 20 seconds x L Sit On Box 
  1. 30 seconds x  Med Ball Pike Up
  1. 40 seconds x Hollow Rock OR Single Leg Hollow Rock 

Advanced

Every 30 seconds x 3 sets

  1. 20 seconds x  Hollow Body To L Sit On KB
  1. 20 seconds x Single Leg L Sit OR Tuck Hold

6 EMOM

  1. 20 seconds x L Sit On Box 
  1. 30 seconds x Banded Reverse V Up OR Med Ball Pike Up
  1. 40 seconds x Hollow Rock

Week 12 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. 

Time Duration & Equipment Needed:

  1. Pull Up Bar

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

Beginner (No equipment needed)

9 Minute EMOM

  1. 16 x Hanging Tuck Raise OR  Dragon Fly x 8 
  1. 10 x Hollow Body Press to Floor OR Tuck Rock x 20 
  1. 16 x  Hanging Tuck Raise OR Single Leg V Up

Intermediate

9 Minute EMOM

  1. 8 x Strict Knee To Elbow +  L Negative OR Hanging Leg Raise
  1. 10 x Hollow Body Press to Floor – two second hold on the press
  1. 16 x  Kipping Single Leg Raise OR  Hanging Tuck Raise

Advanced

9 Minute EMOM

  1. 8 x Candlestick Press OR Tuck Bar Lever
  1. 10 x  Hollow Body To L Sit On KB
  1. 16 x Single Leg Toes To Bar OR Kipping Single Leg Raise

Week 12 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. 

Time Duration & Equipment Needed:

  1. Pull Up Bar
  2. P Bars

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

Beginner (No equipment needed)

One set of:

Max duration of:

  1. Tuck Tap OR Hollow Body Hold

When the clock hits 1:00 complete…

One set of:

  1. 2 Minutes x Knee Tuck Plank Tap OR Knee Plank

When the clock hits 5:00 complete…

One set of:

  1. 80 x Tuck Rock

Intermediate

One set of:

Max duration of:

  1. Single Leg L Sit OR Tuck Hold

When the clock hits 1:00 complete…

One set of:

  1. 80 x Elbow Jack OR Plank x 3 minutes

When the clock hits 5:00 complete…

One set of:

  1. 100 x Tuck Rock

Advanced

One set of:

Max duration of:

  1. L Sit OR Tuck Tap + Extension

When the clock hits 1:00 complete…

One set of:

  1. 100 x Elbow Jack OR Plank x 3 minutes

When the clock hits 5:00 complete…

One set of:

  1. 100 x Tuck Rock

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